Free Recipe Wheat Berry Vegetable Stew -Ww

Recipe Type: Free Recipes

Recipe Preparation: boil

Cooking Ingredients for Wheat Berry Vegetable Stew -Ww Recipe

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

Wheat Berry Vegetable Stew -Ww Preparation

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 <phannema@wizard.ucr.edu> on Feb 11, 1998

Cooking Temperature:

Recipe Serves: 4

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