The SparkPeople Cookbook: Love Your Food, Lose the Weight
SparkPeople.com is one of the largest online resources for healthy recipes, but Chef Meg wants you to have countertop access to delicious and nutritious recipes, so the healthy cooking expert created The SparkPeople Cookbook, which will be available in October 2011. Here’s Chef Meg’s wheat berry and broccoli salad recipe.
Wheat Berry and Broccoli Salad
You can leave the broccoli raw or slightly steam it in the microwave. Don’t overcook it, though—it should still be crunchy. If you have any salad left, pack it for lunch the next day. I love it on a bed of spinach.
For the salad:
- 3?4 cup wheat berries, washed, soaked in 3 cups cool water for 12 hours or overnight
- 3 cups raw or lightly steamed broccoli, chopped (1-1?2 pounds)
- 1 cup grape tomatoes, sliced in half
- 1-1/2 tablespoons lemon juice
- 2 tablespoons slivered almonds, toasted
For the dressing:
- 2 teaspoons Dijon mustard
- 1 tablespoon white wine vinegar
- 1?4 teaspoon freshly ground black pepper
- 4 teaspoons olive oil
- 2 tablespoons finely diced shallots
- Drain the wheat berries, discard the soaking liquid and place the wheat berries in a medium-size saucepan with 2-1?2 cups of water.
- Bring water to a boil, reduce to a simmer, cover and cook until berries are tender but still have a slight crunch, 50 to 60 minutes. If you hear the wheat berries popping in the pan, quickly add more water.
- Transfer broccoli to a large mixing bowl, add the tomatoes and the hot wheat berries, and stir to combine. Pour lemon juice over the mixture.
- Combine the mustard, vinegar, and pepper in a blender or food processor (or in a bowl if using an immersion blender). Process and slowly pour in the oil to emulsify. Stir in shallots. Pour the dressing over the wheat berry mixture and stir to combine.
- Serve salad garnished with the almonds.
Note: Forget to soak your wheat berries? Cook them for 75 to 90 minutes or until they reach the desired chewy texture.
Nutrition information per serving: 138.2 calories, 4.6 g total fat, 0 mg cholesterol, 55.1 mg sodium, 21.1 g total carbs, 4.9 g dietary fiber, 5.1 g protein