VEGAN-Minted Wheat Berries with Oranges

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* Exported from MasterCook *

 

Minted Wheat Berries with Oranges

 

Recipe By :Weight Watchers Great Cooking Every Day

Serving Size : 4 Preparation Time :0:00

Categories : Grains

 

Amount Measure Ingredient -- Preparation Method

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

2 1/4 cups water

1 cup wheat berries -- rinsed

2 navel oranges -- peeled and sectioned

1/2 carrot -- peeled and finely chopped

1/2 red onion -- minced

1/2 cup chopped fresh mint

3 tablespoons fresh lemon juice

2 teaspoons olive oil

1/4 teaspoon salt

Freshly ground pepper

 

Bring the water to a boil in a saucepan. Stir in the wheat berries; reduce the

heat and simmer, covered, until the berries are

tender and the water is absorbed, 1 1/2-2 hours. Fluff the wheat berries with a

fork, then let stand 5 minutes.

 

Combine the wheat berries with the orange sections, carrot, onion, mint, lemon

juice, oil, salt, and pepper in a large bowl; toss to

combine. Refrigerate the salad, covered, for 1 hour before serving.

 

Per Serving: 227 Calories; 3 g Total fat; 0 g Sat Fat; 0 mg Chol; 154 mg Sod; 45

g Carb; 9 g Fib; 9 g Prot; 69 mg Calc

 

S(Formatted by):

" KETS on 1/30/02 "

Copyright:

" 2001 Weight Watchers Int'l Inc. "

 

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Per Serving (excluding unknown items): 229 Calories; 3g Fat (12.2% calories from

fat); 9g Protein; 45g Carbohydrate; 8g Dietary

Fiber; 0mg Cholesterol; 146mg Sodium. Exchanges: 2 Grain(Starch); 1/2

Vegetable; 1/2 Fruit; 1/2 Fat.

 

NOTES : You can find wheat berries, also know as whole-grain wheat, at

health-food stores or Middle Eastern markets. High in

protein, wheat berries will keep for up to 1 year stored airtight in a cool,

dark place. (If you can't locate them, substitute

bulgur or brown rice and follow the cooking times according to package

directions.)

Nutr. Assoc. : 0 1044 0 0 0 0 0 0 0 0