10
FOR
2010
RECIPES
food
H ere’s a hearty salad that
w ill fill you up w itl
slowing you do
t
WHEAT BERRY SALAD
Wheat berries add a chewy texture and
substance to this salad. They need a full
hour o f cooking and can be made ahead of
time. Find them among specialty grains in
the supermarket or natural food stores.
PREP: 25 MIN. COOK: 1 HR.
2
cups water
1
cup wheat berries
/ 2
cup walnuts, chopped
2
stalks celery, thinly sliced
/ 3
cup finely chopped parsley
/ 3
cup dried tart cherries, chopped
1
small scallion (white and green
parts), chopped
2
Tbsp. olive oil
4
tsp. fresh lemon juice
Salt and freshly ground black pepper
4
cups lightly packed baby spinach leaves
1
recipe Lemon-Cumin Grilled Chicken
Breast,
right
Lemon wedges for serving
1.
In medium-size pot, combine the water
and wheat berries. Bring to boiling; reduce
heat to a simmer. Cook, uncovered, until
tender, about 1 hour. Drain and let cool.
2.
Meanwhile, toast the walnuts in a
medium-size dry skillet over medium-
high heat, stirring occasionally, until
fragrant, 2 to 3 minutes.
3.
In a large bowl combine the wheat
berries, toasted walnuts, celery, parsley,
dried cherries, scallion, olive oil, and
lemon juice. Season with salt and pepper.
This salad will keep up to 5 days in an
airtight container in the refrigerator.
4.
To serve, place 1 cup of spinach leaves
on each plate. Mound
3
/
4
cup of the wheat
berry salad on top of each serving and top
with slices of the Lemon-Cumin Grilled
Chicken Breast. Pass lemon wedges.
MAKES 4 SERVINGS.
EACH (
3
/
4
-CUP) SERVING SALAD
367 cal, 17 g
fat, 0 mg chol, 44 mg sodium, 51 g carbo, 9 g
fiber, 9 gpro.
LEMON-CUMIN GRILLE^
CHICKEN BREAST
Top the Wheat Berry Salad,
left,
with this
seasoned grilled chicken breast. Or serve the
chicken with whole wheat pasta or in tacos.
4
skinless boneless chicken breast
halves (about
1
/ lb.)
1
tsp. ground cumin
/ 2
tsp. salt
/4
tsp. freshly ground black pepper
2
tsp. olive oil
Nonstick cooking spray
2
Tbsp. lemon juice
1.
Put the chicken between 2 pieces of
plastic wrap and pound it slightly with a
mallet or rolling pin so it is an even
thickness of about
/ 2
inch.
2.
In a small bowl combine cumin, salt, and
pepper. Rub chicken breasts on both sides
with olive oil, then rub the spice mixture
on both sides.
3.
Spray a grill or nonstick grill pan with
cooking spray and heat over medium-high
heat. Cook chicken until grill marks form
and chicken is no longer pink, about 3 to 4
minutes per side. Remove from heat, let
rest 5 minutes. Drizzle with lemon juice.
4.
The chicken will keep for up to 3 days in
an airtight container in the refrigerator.
MAKES 4 SERVINGS.
EACH CHICKEN BREAST
178 cal, 4 gfat, 82 mg
chol, 383 mg sodium, 1 g carbo, 0 g fiber, 33 gpro.
w heat berries
“Wheat berries are whole unprocessed
wheat kernels. Not only a fiber-packed
whole grain, they are also high in protein
and iron. High-fiber foods help you feel full
for longer and slow the body's absorption of
sugars, which can help stabilize blood sugar
levels. Wheat berries are also great for pilafs
and stir-fries.”
CORRECTION: The recipe fo r Holiday Fruit Pie
on
page
178
o f the November issue contained
incorrect nutritional information. Here are the
correct values: EACH SERVING
510
cal,
18
g fat,
49
mg chol,
305
mg sodium,
84
g carbo,
4
g
fiber,
6
g pro.
V IC T O R Y
STA R T S W IT H
A P L A N
Meal i:
Special K® Cereal
Snack
1
:
Special K®
Cereal Bar
Meal
2
,:
Special K™
Protein Shake
Meal 3:
Lemon Pepper Salmon
DESIGN YOUR
VICTORY PLAN AT
SpecialK. com
Special J f
BETTER HOMES AND GARDENS
JANUARY 2010
111
®, TM, © 2009 Kellogg NA Co.
