Wheat berry vegetable stew -ww

4 Servings

Ingredients

Quantity Ingredient
½ 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
¼ teaspoon Freshly ground black pepper
¼ teaspoon Salt
¼ cup Chopped basil
¼ cup Fresh flat-leaf parsley; chopped
½ teaspoon Thyme; minced

Directions

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@...> on Feb 11, 1998

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