Fennel Wheat Berry Salad
MAKES 6 SERVINGS
SERVING SIZE:^1 /^3 CUP
Nutrients per Serving: Calories 81, Total Fat 3g,
Saturated Fat 1g, Protein 2g, Carbohydrates 13g,
Cholesterol 0mg, Fiber 2g, Sodium 102mg
Dietary Exchange: 1 Vegetable, ½ Bread/Starch, ½ Fat
3 cups water
½ cup wheat berries
¼ teaspoon salt
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon honey
1¼ teaspoons whole fennel seeds,
toasted (optional)
3 cups coleslaw mix
- Combine water and wheat berries in medium
saucepan. Bring to a boil. Reduce heat and simmer,
covered, about 1 hour or until wheat berries are ten-
der. Drain off any water. Place wheat berries in large
bowl; cover and refrigerate at least 1 hour. - To prepare salad dressing, whisk together vinegar,
olive oil, honey and fennel seeds, if desired, in small
bowl. Add coleslaw mix to wheat berries. Drizzle
with dressing; toss until coated. Serve immediately.
Tip: For a more colorful salad, choose a coleslaw
mixture that contains both green and red cabbage.
Spinach Parmesan Risotto
MAKES 6 SERVINGS
SERVING SIZE: ½ CUPNutrients per Serving: Calories 179, Total Fat 3g, Saturated
Fat 2g, Protein 7g, Carbohydrates 30g, Cholesterol 7mg, Fiber 1g,
Sodium 198mg
Dietary Exchange: 2 Bread/Starch, ½ Meat31 / 3 cups reduced-sodium chicken broth
½ teaspoon white pepper
Nonstick cooking spray
1 cup uncooked Arborio rice
1½ cups chopped fresh spinach
½ cup fresh or frozen peas
1 tablespoon minced fresh dill or 1 teaspoon
dried dill weed
½ cup grated Parmesan cheese
1 teaspoon grated lemon peel- Combine broth and pepper in medium saucepan; bring
to a boil over medium-high heat. Reduce heat and keep
broth simmering. - Spray large saucepan with cooking spray; heat over
medium-low heat. Add rice; cook and stir 1 minute. Stir
(^1) / (^3) cup hot broth into saucepan; cook, stirring constantly,
until broth is absorbed.
3 Stir in remaining hot broth, ½ cup at a time, stirring
frequently until broth is absorbed before adding next ½ cup.
When last ½ cup broth is added, stir in spinach, peas and
dill. Cook, stirring gently, until all broth is absorbed and
rice is just tender but still firm. (Total cooking time is about
20 minutes.)
- Remove from heat; stir in cheese and lemon peel.
Note: Arborio rice, an Italian-grown short-grain rice, has
large, plump grains with a delicious nutty taste. It is tra-
ditionally used for risotto dishes because its high starch
content produces a creamy texture.54 May/June 2019