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| Recipe: Basic Wheat Berries |
Servings: 3
Preparation Time: 5 min.
Cooking Time: 90 min.
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| Ingredients: |
- 3 cup water
- 1 cup wheat berries
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| Cooking Directions: |
In a saucepan, bring water to a boil. Add wheat berries, reduce heat, and simmer for 90 minutes. Wheat berries have a slightly crunchy texture when done. |
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| Per Serving:
calories 71, fat 0.3g, calories from fat 4%, protein 2.7g, cholesterol 0.0mg, dietary fiber 0.4g
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| Nutrients |
Exchanges |
| Calories |
71 |
Milk Exchanges |
0.0 |
| Protein |
2.7g |
Vegetable Exchanges |
0.2 |
| Carbohydrates |
15.3g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
0.4g |
Bread Exchanges |
0.8 |
| Sugar |
0.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
0.3g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
0.1g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
0.1g |
Fat Exchanges |
0.0 |
| Poly-unsaturated Fat |
0.2g |
| % Calories from Fat |
4% |
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|
| Cholesterol |
0.0mg |
| Sodium |
12.9mg |
| Vitamins |
Minerals |
| Vitamin A |
0.0IU |
Calcium |
14.8mg |
| Thiamin (B1) |
0.1mg |
Copper |
1.5mg |
| Riboflavin (B2) |
0.1mg |
Iron |
1.0mg |
| Niacin (B3) |
1.1mg |
Magnesium |
31.9mg |
| Vitamin B6 |
0.1mg |
Manganese |
0.9mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
72.0mg |
| Vitamin C |
0.9mg |
Potassium |
60.8mg |
| Vitamin E |
0.3IU |
Selenium |
11.5mcg |
| Folate |
13.7mcg |
Sodium |
12.9mg |
| Pantothenic Acid |
0.3mg |
Zinc |
1.3mg |
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