Wheat Berry Salad

Allow 8 hours for the wheat berries to soak before cooking. Serve with lemon wedges.

Yield: 4 servings (serving size: 1 cup)

Ingredients

• 1  cup  uncooked wheat berries (hard winter wheat)
• 5  teaspoons  fresh lemon juice, divided
• 2  teaspoons  olive oil, divided
• 4  medium artichokes
• 1/4  teaspoon  salt, divided
• Cooking spray
• 1  (1-ounce) prosciutto slice, chopped
• 1/2  cup  chopped onion
• 1  garlic clove, minced
• 1 1/2  tablespoons  jarred roasted kalamata olives, finely chopped
• 1  teaspoon  chopped fresh parsley
• 1/2  teaspoon  chopped fresh chives
• 1/4  teaspoon  chopped fresh rosemary

Preparation

1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover; let stand 8 hours. Drain. Place wheat berries in a saucepan; cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain.

2. Preheat oven to 450°.

3. Combine 2 teaspoons juice and 1 teaspoon oil in a small bowl. Trim about 2 inches from the top of each artichoke; cut artichokes in half horizontally. Brush cut sides with juice mixture; sprinkle with 1/8 teaspoon salt. Arrange artichokes, cut sides up, on a baking sheet coated with cooking spray; bake at 450° for 15 minutes. Turn artichokes; bake 15 minutes or until artichokes are browned and tender. Cool slightly. Peel stem; trim an additional 1/2 inch from the top. Discard outer leaves. Remove fuzzy thistle from bottom with a spoon; quarter artichoke hearts.

4. Heat remaining 1 teaspoon oil in a saucepan over medium heat. Add prosciutto; cook 3 minutes or until browned. Add onion; cook 3 minutes, stirring occasionally. Stir in garlic; cook 1 minute. Remove from heat; stir in prepared wheat berries, remaining 1 tablespoon juice, remaining 1/8 teaspoon salt, artichokes, olives, parsley, chives, and rosemary. Serve warm or at room temperature.

Nutritional Information

Calories:

282

Fat:

6.9g (sat 1g,mono 3.6g,poly 1g)

Protein:

12.3g

Carbohydrate:

51.5g

Fiber:

13.3g

Cholesterol:

4mg

Iron:

1.9mg

Sodium:

556mg

Calcium:

67mg