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.
This recipe can be found in “Food for Thought from Parents to Children,” an educational cookbook that parents can use with their children to teach them about healthy eating through cooking. The Wheat Foods Council partnered with celebrity chef and mother of three, Chef Gale Gand, and parents across America to develop this book that benefits Spoons Across America, a non-profit organization. The cookbook is available for $3.50 at wheatfoods.