Cracked Wheat

4
Serves
113
Calories
18
Nutrients
19
Vitamins

Ingredients

1 cup cracked wheat
2 1/2 cups water
2 tablespoons chopped, fresh parsley
1 tablespoon olive oil

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

Nutrition Information

Number of Servings: 4

Calories
113
Protein
4 g
Total Carbohydrate
22 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar
1 g
Total Fat
2 g
Saturated Fat
0 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
14 %
Percent Calories from Carbohydrate
73 %
Percent Calories from Fat
13 %

Vitamin A
98 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
3 mg
Vitamin D
0 IU
Folate
16 mcg
Vitamin E
0 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
14 mg
Iron
1 mg
Phosphorus
105 mg
Potassium
135 mg
Sodium
296 mg
Zinc
1 mg