Olive oil non-stick cooking spray 1 teaspoon extra virgin olive oil 1 cup wheat berries by Earthly Choice www.earthlychoice.com 2 – 2 ½ cups low sodium chicken broth 2 Tablespoons flat leaf parsley 1 teaspoon dried rosemary, chopped 1/8 teaspoon dried thyme ½ cup dried currants ¼ cup pine nuts, toasted (see below) ½ apple, chopped into small pieces
Dressing: 2 Tablespoons apple cider vinegar 1 Tablespoon maple syrup ¼ teaspoon black pepper 2 Tablespoons extra virgin olive oil ¼ teaspoon kosher salt
Heat a medium saucepan with a lid on medium-high heat.Spray lightly with olive oil cooking spray and add 1 teaspoon olive oil.Add the wheat berries and cook, stirring often for about 3-4 minutes.Add the chicken broth and bring to a boil.Cover and reduce heat to simmer for about 15 minutes or until broth is absorbed, drain remaining liquid if needed.Place wheat berries in a bowl to cool.Add the parsley, rosemary, thyme, apple, currants and toasted pine nuts.
To make the dressing: In a small bowl, combine vinegar, maple syrup, salt and pepper.Whisk in olive oil until nicely combined.Pour over the wheat berry salad and gently mix to coat evenly.Give the salad time to cool and let the flavor develop.It’s wonderful the next day!
Serves 6: 252 calories, 8g fat, 1.4g sat fat, 71mg sodium, 6.3g fiber, 6g protein
Tips and Twists:
The Earthly Choice wheat berries are parboiled, therefore you only need to cook them for about 15 minutes.Check your wheat berries to make sure, otherwise you will need to cook them for over an hour.
To toast the pine nuts, place them in a toaster oven (or regular oven at 350 degrees) on aluminum foil and toast for 3-4 minutes, watching to make sure they do not burn.
This recipe can be lightened slightly by using lite or sugar free maple syrup.Also, if pine nuts and currants are hard to find, you may use raisins, dried cranberries, dried cherries, or toasted slivered almonds as well.