| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | American | Grains, Salads, Wheat | 1 | Servings |
INGREDIENTS
| 1/4 | c | Wheat berries, or kernels |
| uncooked | ||
| 1 1/4 | c | Water |
| 1 | T | Granulated sugar |
| 1/4 | t | Cinnamon |
| 2 | T | Lowfat mayonnaise |
| 1/2 | c | Plain nonfat yogurt |
| 1/4 | t | Vanilla |
| 1/2 | c | Thinly sliced celery |
| 2 | Apples, cored and chopped | |
| 1/2 | c | Halved red grapes |
| 1/4 | c | Chopped walnuts, optional |
INSTRUCTIONS
Wheat producer and KWC Spokesperson Lois Keller, Ellis, prepares this good salad. To cook wheat berries (kernels): Place clean wheat berries and water in small saucepan. Cover, let stand overnight. Stir sugar and cinnamon into wheat berries. Cover, simmer, stirring occasion-ally, 45-50 minutes or until berries are tender; drain. OR: Bring berries, water, sugar and cinnamon to a boil. Cover, reduce heat and simmer 60-90 minutes, stirring occasionally, until berries are tender; drain. In serving bowl, stir together mayonnaise, yogurt and vanilla. Add celery and wheat. Cover and chill until ready to serve. 3. Stir in apples, grapes and walnuts just before serving. Makes 5 cups. Nutritional Analysis: One 1/2-cup serving provides 45 calories, 1 g protein, 9 g carbohydrates, 1 g fat, 1 mg cholesterol, 1 g dietary fiber, 29 mg calcium, 96 mg potassium and 30 mg sodium. 20% cff *Wheat berries (kernels) may be obtained by contacting the American White Wheat Producers Association, P.O. Box 326, Atchison, KS 66002. Phone: 1-800-372-4422. Also look for wheat berries in large grocery, bulk and health food stores. SOURCE: Kansas Wheat Commission Recipes 1995 Booklet. Published by Kansas Wheat Commission, 2630 Claflin Road, Manhattan, Kansas 66502. Website at http://www.kswheat.com Recipe by: Kansas Wheat Commission Recipes 1995 Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Mar 05, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 554
Calories From Fat: 167
Total Fat: 20g
Cholesterol: 0mg
Sodium: 66.3mg
Potassium: 1228.7mg
Carbohydrates: 98g
Fiber: 13.7g
Sugar: 78.1g
Protein: 7.6g