Brown Rice And Wheat Berries (vegan)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegan | Dec., Digest, Fatfree | 1 | Servings | |
INGREDIENTS
| 2 1/4 | c | Water |
| 1/3 | c | Wheat berries |
| 1/3 | c | Brown rice |
| 1 | T | Saute fluid, pick your a |
| Compatible favoriet), Compatible favoriet | ||
| 1/4 | c | Chopped scallion |
| 1/4 | t | Salt |
| 1/8 | t | Pepper |
INSTRUCTIONS
In 2qt pan, boil water. Add berries, return to boil. Reduce heat, simmer, covered, 1 hour. Stir in brown rice. Cover, simmer 50 minutes longer. 5 minutes before rice is finished, saute scallion until softened. Combi ne with rice and wheat mixture, along with spices. Note: The original recipe called for 2 Tbs. pignoli (pine nuts), tosted in 1 Tbs butter, before adding the scallions. I simply eliminated them. I'll run both combinations through my recipe program, and re-post if it can be done <= 10% cff. The original recipe's 'Health Tip' suggested omitting salt, substituting unsalted margarine, and/or eliminating the nuts. Posted by "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu> to the Fatfree Digest [Volume 13 Issue 8] Dec. 8, 1994. Source - 'The Complete Whole Grain Cookbook' by Carol Gelles FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. 1.80á File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 235
Calories From Fat: 17
Total Fat: 2.1g
Cholesterol: 0mg
Sodium: 601.4mg
Potassium: 77.9mg
Carbohydrates: 55.3g
Fiber: 4.7g
Sugar: <1g
Protein: 4.5g