ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Spicy Wheat Berry Enchilada

Yield 8 servings
You can substitute 3 cups cooked brown rice for the cooked wheat berries, if desired.

Ingredients

  • 1 cup uncooked wheat berries
  • 4 cups water
  • 2 teaspoons olive oil
  • 2 cups chopped onion
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 jalapeño pepper, seeded and minced
  • 2 cups coarsely chopped spinach
  • 2 cups Garden Brown Sauce
  • 1/2 cup chopped fresh cilantro
  • 1 tablespoon fresh lime juice
  • 8 (8-inch) fat-free flour tortillas
  • 2 cups bottled salsa, divided
  • Cooking spray
  • 1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese

Nutrition Information

  • calories 298
  • caloriesfromfat 18 %
  • fat 6.1 g
  • satfat 2 g
  • monofat 2.6 g
  • polyfat 0.5 g
  • protein 11.5 g
  • carbohydrate 52.1 g
  • fiber 6.7 g
  • cholesterol 9 mg
  • iron 3.7 mg
  • sodium 754 mg
  • calcium 181 mg

How to Make It

  1. Place the wheat berries in a saucepan, and add water; bring to a boil. Reduce heat; simmer 50 minutes or until tender, and drain.

  2. Preheat oven to 350°.

  3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and next 4 ingredients (onion through jalapeño); sauté 2 minutes. Add spinach, Garden Brown Sauce, cilantro, and lime juice. Stir in wheat berries (mixture will be thick). Heat tortillas according to package directions. Spoon about 2/3 cup wheat berry mixture down center of each tortilla; roll up. Spread 1/2 cup salsa in bottom of a 13 x 9-inch baking dish coated with cooking spray. Place tortillas, seam sides down, in dish. Pour 1 1/2 cups salsa over tortillas; top with cheese. Bake at 350° for 30 minutes.