Recipe Summary

Prep time: 10 mins
Cook time: 20 mins
Yield: 4 servings

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This recipe is...

rich in grains
lower in fat
lower in fat

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Cracked Wheat
This recipe serves:   
1 cup cracked wheat
2 1/2 cups water
2 tablespoons chopped, fresh parsley
1 tablespoon olive oil
salt to taste
freshly ground black pepper

Cooking Instructions
1. In a dry skillet (with at least 2" sides) over medium heat, toast the wheat, stirring constantly. After a few minutes it will give off a nutty aroma; stir in 2 1/2 cups boiling water and a dash of salt.

2. Lower the heat and simmer, covered, until the wheat is tender, about 15 minutes.

3. Place a cloth under the lid and let stand 5 minutes. Stir in the olive oil and parsley. Add salt and pepper to taste.

Serving Size: about 3/4 cup

Nutritional Information
Number of Servings: 4
Per Serving
Calories 113 Carbohydrate 22 g
Fat 2 g Fiber 4 g
Protein 4 g Saturated Fat 0 g
Sodium 296 mg    


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