Ingredients
Yield: 4 servings (serving size: 1 cup)
Ingredients
1 cup uncooked wheat berries (hard winter wheat)
5 teaspoons fresh lemon juice, divided
2 teaspoons olive oil, divided
4 medium artichokes
1/4 teaspoon salt, divided
Cooking spray
1 (1-ounce) prosciutto slice, chopped
1/2 cup chopped onion
1 garlic clove, minced
1 1/2 tablespoons jarred roasted kalamata olives, finely chopped
1 teaspoon chopped fresh parsley
1/2 teaspoon chopped fresh chives
1/4 teaspoon chopped fresh rosemary
Preparation
Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover; let stand 8 hours. Drain. Place wheat berries in a saucepan; cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain.
Preheat oven to 450°.
Combine 2 teaspoons juice and 1 teaspoon oil in a small bowl. Trim about 2 inches from the top of each artichoke; cut artichokes in half horizontally. Brush cut sides with juice mixture; sprinkle with 1/8 teaspoon salt. Arrange artichokes, cut sides up, on a baking sheet coated with cooking spray; bake at 450° for 15 minutes. Turn artichokes; bake 15 minutes or until artichokes are browned and tender. Cool slightly. Peel stem; trim an additional 1/2 inch from the top. Discard outer leaves. Remove fuzzy thistle from bottom with a spoon; quarter artichoke hearts.
Heat remaining 1 teaspoon oil in a saucepan over medium heat. Add prosciutto; cook 3 minutes or until browned. Add onion; cook 3 minutes, stirring occasionally. Stir in garlic; cook 1 minute. Remove from heat; stir in prepared wheat berries, remaining 1 tablespoon juice, remaining 1/8 teaspoon salt, artichokes, olives, parsley, chives, and rosemary. Serve warm or at room temperature.
Nutritional Information
Calories:282
Fat:6.9g (sat 1g,mono 3.6g,poly 1g)
Protein:12.3g
Carbohydrate:51.5g
Fiber:13.3g
Cholesterol:4mg
Iron:1.9mg
Sodium:556mg
Preparation
see above
