1/2 c. cracked wheat
4 c. vegetable broth
1 c. chopped onion
2 cloves garlic, minced or pressed
1 c. shredded carrot
2-1/2 c. sliced fresh mushrooms
1 14-1/2-oz. can stewed tomatoes, undrained
2 c. chopped fresh spinach
2 T. fresh lemon juice
Coat a large saucepan with cooking spray; add cracked wheat. Cook until lightly browned, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until wheat is tender. Coat a frying pan with cooking spray. Add onion and garlic; sauté until just clear. Add shredded carrots and mushrooms; sauté until tender. Stir mushroom mixture, tomatoes, spinach, and lemon juice into cracked wheat. Simmer 10 minutes or until heated through. Serve hot. Serves: 8 (1-cup servings).
Calories per serving: 90; protein: 3.0 grams; carbohydrate: 17.8 grams; fat: 0.7 grams; cholesterol: 0 milligrams.
Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.