Wheat Berry-Chick Pea Stew

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
Serves 4

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):

Exchanges:
1/4 Fat
1.5 Vegetables
2 Proteins
1.5 Breads
15 Optional Calories

Per Serving:
402 calories
5 grams fat
261 mgs sodium
74 mgs carbohydrate
13 grams dietary fiber
18 grams protein

Copyright What's Cooking Sunday, 2010

Big Chocolate Cookie

Way back in the day (about 25 years ago) I was deep into Weight Watchers. Every week, I'd walk into the meeting and there'd be a new, interesting recipe written on the board for us to copy and try at home. One week, this recipe for a Big Chocolate Cookie was up there, and I thought, "wow, what's not to like about this one?" The recipe makes one giant cookie. The cookie has loads of good nutrition in it, and can serve as a main meal. I love it for breakfast. Who wouldn't want chocolate cookies for breakfast?

Big Chocolate Cookie
Makes One cookie
Preheat oven to 350 degrees

1 packet chocolate ALBA shake mix**
1 tsp baking powder
1/4 C rolled oats
1 T peanut butter
1/2 tsp honey
2 T water
2 T raisins

combine all ingredients in small bowl and form into a big cookie on baking sheet sprayed with non-stick cooking spray. Bake 8-10 minutes.

**The tricky ingredient is the Alba shake mix. You can probably find it in the grocery store with the other milk shake mixers.

Nutritional info:

Calories: 340
Fat: 10.25 grams
Cholesterol: 0 grams
Sodium: 180 mgs
Potassium: 310 mgs
Carbohydrates: 73.5 grams
Fiber: 9 grams
Protein: 15 grams

And if you use Weight Watchers old exchange program, like I do:

1 Bread
1 Fat
2 Proteins
1 Fruit
10 optional calories




Copyright What's Cooking Sunday, 2010