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Quiona and wheat berry pilaf

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
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
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

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