6 green onions, thinly sliced
2 cans (14 ounces each) low sodium-chicken or vegetable broth
2 cloves garlic, finely chopped
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1 jar (2 ounces) diced pimientos, undrained
2/3 cup uncooked wheat berries
1/2 cup each, uncooked: hulled or pearl barley, wild rice
1/2 stick butter or 1/4 cup canola oil
1/4 cup chopped fresh parsley
1 tablespoon finely shredded lemon zest
1/2 teaspoon salt
Freshly ground pepper
Makes 8 servings.
Combine the onions, broth, garlic, pimientos, wheat berries, barley, wild rice and butter in a 3- to 4-quart slow cooker.
Cover; cook on the low setting until liquid is absorbed and grains are tender, 4-6 hours. Stir in parsley, lemon zest, salt and pepper to taste.
This dish, adapted from "Betty Crocker Whole Grains: Easy Everyday Recipes," also can become a stuffing for bell peppers, eggplant or tomatoes. We found wheat berries (whole wheat kernels also known as groats) in the bulk foods section at Whole Foods Market. We also made this dish in a Dutch oven on the stove top; you'll need to add an additional can of broth. It will cook in about 2 hours.
Nutritional information per serving: 207 calories, 29 percent of calories from fat, 7 g fat, 4 g saturated fat, 15 mg cholesterol, 31 g carbohydrates, 7 g protein, 182 mg sodium, 5 g fiber