Tomato-Vegetable Cracked Wheat Pilaf

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Tomato-Vegetable Cracked Wheat Pilaf

 

Recipe By :Andrea Chesman

Serving Size : 2 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 1/4 cups V8 or tomato juice

1 cup uncooked cracked wheat

1 tablespoon olive or canola oil

2 garlic cloves -- minced

1 small onion -- slivered

1 green bell pepper -- diced

1 medium zucchini -- diced (about 1/2 pound)

2 tablespoons chopped fresh basil

Salt and freshly ground black pepper

 

YIELD: 2 To 4 SERVINGS

 

Cooking the cracked wheat in V8 juice or tomato juice is a fuss-free way to

infuse the grain with flavor. The addition of summer vegetables makes this dish

irresistible.

 

In a medium saucepan, combine the V8 Juice and cracked wheat and bring to a

boil. Reduce the heat to low, cover, and cook gently until the cracked wheat has

absorbed all of the juice, about 15 minutes.

 

Meanwhile, in a large skillet, heat the oil over medium-high heat. Add the

garlic, onion, and bell pepper, and saute until the onion is limp, about, 3

minutes. Add the zucchini and saute until tender-crisp, about 3 minutes.

 

Fluff the cracked wheat with a fork. Stir in the sauteed vegetables and basil.

Season to taste with salt and pepper, Serve hot.

 

Calories 457 * Protein 14 gm 9 Fat 8 gm * Percent of calories from fat 16%

Cholesterol 0 mg * Dietary fiber 17 gm * Sodium 705 mg * Calcium 101 mg

 

 

 

 

Source:

" 366 Delicious Ways to Cook Rice, Beans, and Grains "

Copyright:

" 1998 Andrea Chesman "

 

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Per Serving (excluding unknown items): 56 Calories; trace Fat (5.0% calories

from fat); 3g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 6mg

Sodium. Exchanges: 2 Vegetable.

 

 

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