Wheat Berry Vegetable Stew -Ww
- 1/2 c Wheat berries
- 2 ts Olive oil
- 1 Onion; sliced
- 2 Garlic cloves; minced
- 2 c Cauliflower florets
- 1 md Zucchini; halved lengthwise
- -and sliced into strips
- 1 md Yellow squash; halved
- -lengthwise and sliced into
- -strips
- 1 c Diced tomatoes; low salt
- 1 ts Rosemary; minced
- 1/4 ts Freshly ground black pepper
- 1/4 ts Salt
- 1/4 c Chopped basil
- 1/4 c Fresh flat-leaf parsley;
- -chopped
- 1/2 ts Thyme; minced
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
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
