ww wheat berry veg stew

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Wheat Berry Vegetable Stew

 

Recipe By :Versatile Vegetarian by Weight Watchers

Serving Size : 4 Preparation Time :0:00

Categories : Versatile Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup wheat berries

2 teaspoons olive oil

1 onion -- sliced

2 garlic cloves -- minced

2 cups 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 teaspoon rosemary -- minced

1/4 teaspoon freshly ground black pepper

1/4 teaspoon salt

1/4 cup chopped basil

1/4 cup fresh flat-leaf parsley -- chopped

1/2 teaspoon 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

 

© 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.

 

>EMAIL from kitpath (Pat Hanneman) 3/99 to elf and veg-recipe

 

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Per Serving (excluding unknown items): 59 Calories; 3g Fat (37.0% calories from

fat); 2g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 143mg

Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

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