Here I am, several weeks into my newly discovered resolve to shed (NOT lose) these pesky pounds. They've caused my immeasurable discomfort of the physical variety, not to mention the mental anguish of losing, then finding, them time after time.
My method this time is similar to the last: I'm combining principles from the 1980's Weight Watchers exchange plan with The South Beach Diet, as well as tracking every calorie that wanders into my mouth. So far so good; I'm down nearly 5 pounds in 5 weeks. AND that includes a week of vacation! Whoot!
This week, I made a wonderful vegetarian stew which proved to be nutritious as well as delicious. I hope you'll try it and that you enjoy it as much as we did:
Wheat Berry - Chick Pea Stew
6 oz wheat berries
1 tsp vegetable oil
1 C finely chopped onions
1 C diced carrot
1/2 C finely chopped celery
1 large garlic clove minced
3 C reduced sodium vegetable broth
1-3 tsp chopped chipotle chile pepper
1/2 C finely chopped tomato
1/4 C thinly sliced scallions
1/4 C finely chopped fresh parsley
1 jalapeno pepper, seeded and finely chopped
1/4 tsp dried oregano
In a large skillet over medium heat, toast the wheat berries until lightly browned about 4-5 minutes. Stir often. Set aside.
Heat a medium saucepan over medium heat for 30 seconds. Add oil and heat another 30 seconds. Add onions, carrot, and celery. Saute until onion is golden, about 8 minutes. Add garlic and cook another 2 minutes.
Add broth, chick peas, chipotle, and the toasted wheat berries. Bring to a boil, then reduce heat and cover. Simmer 2 hours until wheat is tender, adding additional water or broth if necessary. Note that the wheat should remain slightly chewy.
While the stew simmers, prepare the topping: In a small bowl, combine tomato, scallions, parsley, jalapeno, and oregano.
To serve, divide stew evenly between 4 bowls and top with one-fourth of the topping.
Nutritional info for 1 serving (1 C stew plus one-fourth topping):
15 Optional Calories
5 grams fat
261 mgs sodium
74 mgs carbohydrate
13 grams dietary fiber
18 grams protein
Copyright What's Cooking Sunday, 2010