Sunday, September 5, 2010

Wheat Berries

So what is a wheat berry? It is the "fruit" of the wheat grass .. the whole kernel .. a true whole grain.
According to Eating Well a 1/2 cup serving is: 151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 6 g protein; 4 g fiber; 265 mg sodium; 2 mg potassium when cooked without oil or salt. 2 Carbohydrate Servings and 2 starch exchanges.
1 tablespoons olive oil
1 cup wheat berries
1/2 onion, finely diced 
1 thyme sprigs
4 cups chicken stock 
Salt & pepper
In a large saucepan, heat the olive oil. Cook the wheat berries over moderate heat, stirring, until lightly toasted; the grains will turn slightly opaque just before browning. The grains dance around the pan as they cook.
Add the onion and thyme and cook over low heat, stirring, until the onion is softened, about 5 minutes. Add the stock then bring to a boil. Cover and cook over very low heat until the water is absorbed and the grains are tender about 1 hour. Fluff the grains and discard the thyme sprigs. Season the grains with salt and pepper to taste.
According to the Weight Watchers Recipe Builder a 1/2 cup serving as prepared above is 3 points

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