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Whole Wheat Berries And Scallions Recipe
|Whole wheat berries||1 1⁄4 Cup (20 tbs)|
|Unsalted butter||1 1⁄2 Teaspoon|
|Garlic||1 Clove (5 gm), minced|
|Red pepper||1⁄2 , diced|
|Scallions||3 , chopped|
Serving size: Complete recipe
Calories 873 Calories from Fat 89
% Daily Value*
Total Fat 10 g15.8%
Saturated Fat 4.5 g22.6%
Trans Fat 0 g
Cholesterol 16.1 mg
Sodium 16 mg0.7%
Total Carbohydrates 182 g60.5%
Dietary Fiber 30.4 g121.4%
Sugars 4.7 g
Protein 28 g55.1%
Vitamin A 52.7% Vitamin C 151.2%
Calcium 12% Iron 63.3%
*Based on a 2000 Calorie diet
Bring to a boil, lower the heat, and cook, partially covered, at a rapid simmer for 1 hour, or until the berries are tender but still very crunchy.
Check the pot occasionally to see that the water has not evaporated, and add more boiling water if necessary.
Drain the berries in a strainer; you should have about 2 cups.
Melt the butter in a skillet, then add the garlic and toss for 2 minutes over medium-high heat.
Remove the garlic and add the red pepper; saute for 4 or 5 minutes, then add the scallions and toss for 1 minute more.
Add the drained berries, stir briefly to combine, and serve.
Wheat berries can also make a terrific salad; simply toss the drained, hot berries with Spa Vinaigrette and let them cool to room temperature before serving.
Diced red onion, peppers, and fresh herbs all make nice additions to this hearty salad.