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If your supermarket carries frozen or shelf-stable precooked wheat berries, you'll save 50 minutes; use 1 cup of cooked grains.

Christine Burns Rudalevige
Recipe by Cooking Light September 2013

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Credit: Grant Cornett; Styling: Angharad Bailey

Recipe Summary

hands-on:
15 mins
total:
1 hr
Yield:
Serves 2 (serving size: about 2 cups)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Place wheat berries in a medium saucepan. Cover with water to 2 inches above wheat berries; bring to a boil. Cover, reduce heat to medium, and cook 50 minutes or until chewy-tender. Drain and rinse with cold water; drain.

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  • Place wheat berries and remaining ingredients in a large bowl; toss gently.

  • THE WHOLE-GRAINS BENTO

  • Holy whole grains! For crunchy-granola types, there's good-for-you nutrition all over this lunch, which gives you about two-thirds of the daily whole-grain recommendation.

  • Make Our Recipe: Wheat Berry, Kale, and Cranberry Salad

  • Then add…

  • 12 100% whole-grain crackers (such as Wheat Thins)

  • 1 ounce Manchego cheese, thinly sliced

  • 2 whole-grain oatmeal cookies with chocolate (such as Kashi Oatmeal Dark Chocolate Cookies)

  • Serves 2

  • Each lunch contains 527 calories, 1g fat (2g sat fat), 15g protein, 8g carbs, 3g fiber, and 671mg sodium.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutrition Facts

284 calories; fat 4.8g; saturated fat 0.8g; mono fat 2.6g; poly fat 0.9g; protein 8.7g; carbohydrates 55.9g; fiber 8.5g; iron 1.3mg; sodium 415mg; calcium 107mg.
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