low-fat - Vegetable and Wheat Berry Casserole

[Guest guest]

* Exported from MasterCook *

 

Vegetable and Wheat Berry Casserole

 

Recipe By :The Mayo Clinic Williams-Sonoma Cookbook

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 1/2 cups wheat berries

12 cups water

1 2 lb eggplant -- cut in 1/2 " cubes

1 28 oz can diced tomatoes

4 zucchini -- cut crosswise into 1/2-inch-thick slices

2 onions -- cut into 1/2-inch-thick slices and seeparated

into rings

1 green bell pepper -- stemmed, seeded, and cut into 3/4 "

squares

1 red bell pepper -- stemmed, seeded, and cut into 3/4 "

squares

1/4 cup canned pitted olives -- drained and sliced

4 cloves garlic -- minced

1/4 teaspoon cayenne pepper

1/4 cup chopped fresh flat-leaf (Italian) parsley

2 tablespoons red wine vinegar

6 fresh flat-leaf (Italian) parsley sprigs

 

In a large pot, combine the wheat berries and water. Bring to a boil, reduce

heat to low, cover, and simmer until most of the water has been absorbed and the

wheat berries are chewy and tender, about 1 1/2 hours. Drain.

Meanwhile, preheat an oven to 400F.

In a large ovenproof casserole or roasting pan, combine the eggplant, tomatoes

and their juice, zucchini, onions, bell peppers, olives, garlic, and cayenne.

Mix thoroughly. Cover and bake, stirring once or twice, until the vegetables

are tender, about 1 hour.

To serve, stir the chopped parsley and vinegar into the vegetables. Divide the

wheat berries among individual plates. Top each with an equal amount of the

vegetables. Garnish with a parsley sprig.

 

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 107 Calories (kcal); 1g Total Fat; (7% calories from fat); 5g

Protein; 24g Carbohydrate; 0mg Cholesterol; 36mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 4 1/2 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0