Okay, enough already !! I guess you are saying !! I'm just wanting to share
the goodness with you all. ( This will be it for awhile, so breathe a sigh
of relef ! ) Enjoy your weekend one and all.
Quinoa and Wheat Berry Pilaf
From 1,001 Low-Fat Vegetarian Recipes by Sue Spitler and Linda R. Yoakam
<<...>>
Prep: 15 min, Cook: 40 min.
* 1/2 cup wheat berries
* 1 cup vegetable stock or water
* 1/2 cup quinoa
* 3/4 cup green onions, including tops, chopped
* 1 medium red bell pepper, chopped
* 3 cloves garlic, minced
* 1 Tbs. olive oil *** omit if you'd like or substitute ****
* 1 cup Shiitake or portobello mushrooms, chopped
* 1/2 cup frozen peas, thawed
* 1/4 cup parsley, finely chopped
* salt and pepper, to taste
Cover wheat berries with 2 inches water in small saucepan and soak
overnight. Heat to boiling; reduce heat and simmer , covered, until tender,
15-20 minutes. Heat stock to boiling in small saucepan; add quinoa. Reduce
heat and simmer until quinoa is tender and stock absorbed, about 15 minutes.
Sauté green onions, bell pepper, and garlic in oil in small saucepan until
tender, 3-4 minutes; add mushrooms and sauté until tender, 5-8 minutes. Add
peas and cook, covered, until hot, 3-4 minutes. Combine warm grains,
vegetables, and parsley in serving bowl; season to taste with salt and
pepper.
This recipe serves 4 people. Because this recipe is for a particular size
pan, it adjusts the number of servings only in multiples of 4.
Per serving: calories 174, fat 4.7g, 23% calories from fat, cholesterol 0mg,
protein 5.8g, carbohydrates 29.1g, fiber 5.1g, sodium 29mg.
Per Serving Nutritional Information for the Above Recipes
Nutrients Vitamins % RDA Minerals
% RDA
Calories 174 Vitamin A 125 IU 3% Potassium
387mg 11%
Fat 4.7g Thiamin (B1) 0.13mg 9% Calcium 46mg 5%
Calories from Fat 23.1% Riboflavin (B2) 0.13mg 7%
Phosphorus 149mg 15%
Cholesterol 0mg Niacin (B3) 2.0mg 10% Magnesium 73mg
18%
Protein 5.8g Vitamin B6 0.20mg 10% Iron 3.2mg 18%
Carbohydrates 29.1g Vitamin B12 0.00mcg 0% Zinc
1.5mg 10%
Fiber 5.1g Vitamin C 47.3mg 79% Selenium 3.7mcg 5%
Sodium 29mg Vitamin E 0.9 IU 3% Copper 0.67mg 33%
The color green indicates that the recipes provide a beneficial source of a
nutrient, as defined by the US RDA, prorated for a 2000 calorie diet.
Lynne Ross
Stay Tuned and Stay In Touch
~~ Today's mighty oak is just yesterday's
nut that held it's ground. ~~
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