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Wheat Berries with Braised Beef and Parsnips Recipe

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Wheat Berries with Braised Beef and Parsnips
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Ingredients
12
Count
Nutrition
773
Calories
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Ingredients:

Directions:

  1. 1. Put the oil in a large pot or Dutch oven over medium-high heat. When it's hot, add the beef a few pieces at a time, turning as they cook and sprinkling with salt and pepper. (Don't crowd or the cubes will not brown properly; cook in batches if necessary.) Brown the meat well on all sides, 5 to 10 minutes total.
  2. 2. As the pieces brown, remove them with a slotted spoon. Pour off all but 3 tablespoons of the fat from the pan and turn the heat down to medium. Add the onions and garlic and cook, stirring, until softened and beginning to color, 5 to 10 minutes. Add the wine and cook, stirring to scrape up any brown bits from the bottom of the pan, for a minute or 2. Add the stock, wheat berries, bay leaf, thyme, and meat and bring to a boil. Turn the heat down so the liquid bubbles gently. Cover and cook, undisturbed, for 1 hour.
  3. 3. Uncover the pot; the mixture should still be wet and the wheat berries almost fully tender. If not, add a little more liquid, cover, and cook for another 15 minutes, then check again; the grains should be tender and the mixture soupy but not swimming in liquid. If not, repeat this step until they’re ready.
  4. 4. Add the parsnips, turn the heat up for a minute or so to bring the liquid back to a boil, then lower the heat and cover again. Cook, stirring once or twice, until the parsnips are tender but not too soft, 10 to 15 minutes. Remove the bay leaf and thyme sprig, then taste and adjust the seasoning. (The stew can be made ahead to this point and refrigerated for up to 3 days; reheat gently before proceeding.) Garnish with parsley and serve.
  5. Braised Broccoli Rabe and Pork with Wheat Berries Substitute pork shoulder for the beef and chopped broccoli rabe for the parsnips. Deglaze with white wine instead of red in Step 2 and proceed with the recipe.
  6. From The Food Matters Cookbook: 500 Revolutionary Recipes for Better Living by Mark Bittman. Copyright © 2010 by Mark Bittman. Reprinted by permission of Simon & Schuster, Inc., NY.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 773.36 Kcal (3238 kJ)
Calories from fat 325.52 Kcal
% Daily Value*
Total Fat 36.17g 56%
Cholesterol 221.09mg 74%
Sodium 275.91mg 11%
Potassium 1701.09mg 36%
Total Carbs 36.8g 12%
Sugars 8.23g 33%
Dietary Fiber 8.28g 33%
Protein 69.16g 138%
Vitamin C 29.1mg 48%
Iron 68.2mg 379%
Calcium 128.8mg 13%
Amount Per 100 g
Calories 133.9 Kcal (561 kJ)
Calories from fat 56.36 Kcal
% Daily Value*
Total Fat 6.26g 56%
Cholesterol 38.28mg 74%
Sodium 47.77mg 11%
Potassium 294.54mg 36%
Total Carbs 6.37g 12%
Sugars 1.42g 33%
Dietary Fiber 1.43g 33%
Protein 11.97g 138%
Vitamin C 5mg 48%
Iron 11.8mg 379%
Calcium 22.3mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 17.7
    Points
  • 19
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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