Wheat Berry Chili Recipe

Meal/Course: Lunch or Dinner Serves: 8

Wheat Berry Chili Ingredients:

• 1 cup wheat berries
• 3 cups water
• 1 large onion, chopped
• ½ green pepper, chopped
• ½ yellow pepper, chopped
• 4 teaspoons chili powder, or to taste
• ¼ teaspoon hot pepper sauce
• 1/8 teaspoon black pepper
• 1 8-ounce can tomato sauce, unsalted
• 1 28-ounce can tomatoes, diced, unsalted
• 2 cups beef broth, 99% fat free, reduced sodium
• 1 15-ounce can kidney beans, unsalted
• 1 15-ounce can white beans, unsalted

Directions: Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary, drain. Rinse with cool water and drain thoroughly. In the microwave on medium heat, cook onion, green and yellow pepper for 1 minute, or until desired softness. In a 4-quart pot, combine remaining ingredients with wheat berries and microwaved vegetables. On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally.

Wheat Berry Chili Nutrition per serving:

Calories: 205
Total Fat: 1.18 g
Saturated Fat: .05 g
Sodium: 193.91 mg
Potassium: 367 mg
Calcium: 58.42 mg
Vitamin D: 0 mcg ; 0 IU
Dietary Fiber: 10.36 g

Amount of Each Food Group Per Serving:

Fats: 0
Milk, Yogurt, Cheese: 0
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2 oz
Fruits, Vegetables: 1
Bread, Cereal, Rice, Pasta: .5

Wheat Berry Chili Meal suggestions: Serve with 1 non-fat dairy serving, ½ bread serving and 1 serving of fruit.

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