Wheat Berry Vegetable Stew -ww Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
1/2 cup: Wheat berries,
2 tsp: Olive oil,
1: Onion, sliced
2: Garlic cloves, minced
2 cup: Cauliflower florets,
1 medium: Zucchini, halved lengthwise and sliced into strips
1 medium: Yellow squash, halved lengthwise and sliced into strips
1 cup: Diced tomatoes, low salt
1 tsp: Rosemary, minced
1/4 tsp: Freshly ground black pepper,
1/4 tsp: Salt,
1/4 cup: Chopped basil,
1/4 cup: Fresh flat-leaf parsley, chopped
1/2 tsp: Thyme, minced
Directions:
In a medium saucepan, combine the wheat berries and 2 cups water; bring to
a boil. Reduce the heat and simmer, covered, until softened but not tender,
about 1 hour. (To prepare in a microwave, combine the wheat berries and 2
cups water in a microwavable dish. With a vented cover, microwave on High
until the water comes to a boil, 7 minutes; microwave at 40% power, 50
minutes.)
In a medium nonstick skillet, heat the oil. Add the onion; cook, stirring
as needed, until softened, about 5 minutes. Add the garlic; cook, stirring,
about 1 minute. Stir in the wheat berries, cauliflower, zucchini, squash,
tomatoes, rosemary, pepper, salt and 1 cup water; bring to a boil. Reduce
the heat and simmer until the wheat berries and vegetables are tender,
about 30 minutes. Stir in the basil, parsley and thyme.
SERVING PROVIDES: 1 Bread, 2 Fruit/Vegetables, 1 Fat.
PER SERVING: 169 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 176 mg Sodium, 31 g Total Carbohydrate, 4 g Dietary Fiber, 6 g
Protein, 67 mg Calcium .
Recipe from Weight Watchers Versatile Vegetarian
(C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc.
Recipes Weight Watchers International, Inc., owner of the registered
trademark.
Notes: Wheat berries are whole kernels of wheat; their flavor is slightly
sweet, slightly nutty and utterly delicious. Find them in natural food
stores.
Recipe by: Weight Watchers Versatile Vegetarian
Posted to EAT-LF Digest by KitPATh on Feb 11,
1998
Source from luhu.jp
a boil. Reduce the heat and simmer, covered, until softened but not tender,
about 1 hour. (To prepare in a microwave, combine the wheat berries and 2
cups water in a microwavable dish. With a vented cover, microwave on High
until the water comes to a boil, 7 minutes; microwave at 40% power, 50
minutes.)
In a medium nonstick skillet, heat the oil. Add the onion; cook, stirring
as needed, until softened, about 5 minutes. Add the garlic; cook, stirring,
about 1 minute. Stir in the wheat berries, cauliflower, zucchini, squash,
tomatoes, rosemary, pepper, salt and 1 cup water; bring to a boil. Reduce
the heat and simmer until the wheat berries and vegetables are tender,
about 30 minutes. Stir in the basil, parsley and thyme.
SERVING PROVIDES: 1 Bread, 2 Fruit/Vegetables, 1 Fat.
PER SERVING: 169 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 176 mg Sodium, 31 g Total Carbohydrate, 4 g Dietary Fiber, 6 g
Protein, 67 mg Calcium .
Recipe from Weight Watchers Versatile Vegetarian
(C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc.
Recipes Weight Watchers International, Inc., owner of the registered
trademark.
Notes: Wheat berries are whole kernels of wheat; their flavor is slightly
sweet, slightly nutty and utterly delicious. Find them in natural food
stores.
Recipe by: Weight Watchers Versatile Vegetarian
Posted to EAT-LF Digest by KitPATh
1998
Source from luhu.jp