Thanks to Gale for sharing this fresh, light and healthy meal with HMC. Warning: Once you try it you will become hooked!
Prep Time: 15 minutes
Cook Time: 60 – 90 minutes
1 cup wheat berries*
4 cups water
1/2 teaspoon salt
1 cup cherry tomatoes, diced
1/2 cup celery, diced
1/2 cup cucumber, diced
2 cans Albacore tuna, packed in water, drained
2 eggs, hard boiled, chopped (optional)
2 tablespoons flat leaf parsley, coarsely chopped
1/2 cup Italian dressing
1/8 teaspoon salt
1/8 teaspoon fresh ground pepper
Directions: Place the wheat berries, water and salt in a sauce pan and simmer for 60 to 90 minutes until tender when you bite down on them. Drain well and allow to cool.
In a large bowl, toss together the remaining ingredients. Serve chilled.
*Wheat berries can be found at a gourmet grocery or bulk food stores, or through farmer-owned cooperatives.
Yields: 4 to 6 servings
Serving size: 1 1/2 cups
Nutrition analysis: One serving provides approximately: 181 calories, 21 g protein, 8 g carbohydrates, 2 g fiber, 7 g fat (2 g saturated fat), 105 mg cholesterol, 26 µg folate, 2 mg iron, 830 mg sodium
- Wheat berries provide the nutritional benefits of the whole grain and are an excellent source of dietary fiber.
- Tuna is low in fat and an excellent source of lean protein and niacin, and also a source of vitamin B12. Eating two servings of fish like tuna each week promotes heart health.
Read more from Chef Gale Gand.