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This main dish salad has meat and grains to keep you fueled with plenty of fiber and protein, while keeping calories under 300 per serving! Cooking wheat berries in the slow cooker keeps the recipe hands-off for an easy healthy meal idea.

Source: Better Homes and Gardens

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Recipe Summary

prep:
20 mins
slow-cook:
7 hrs 30 mins
chill:
4 hrs
total:
11 hrs 50 mins
Servings:
8
Yield:
about 4 1/2 cups
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In a 4- to 5-qt. slow cooker combine broth, tomatoes, and wheat berries. Cover and cook on low 7 1/2 to 8 hours or until wheat berries are tender.

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  • Using a slotted spoon, transfer tomatoes and wheat berries to a large bowl; cool. Stir in cucumber, parsley, green onions, and mint.

  • For dressing, in a screw-top jar combine lemon juice, oil, cumin, and garlic salt. Cover and shake well. Pour dressing over wheat berry mixture; toss to coat. Top with chicken. Cover and chill 4 to 24 hours. Before serving, sprinkle with cheese.

Pressure Cooker Instructions

In a 6-qt. multifunction electric or stove-top pressure cooker combine broth, tomatoes, and wheat berries. Lock lid in place. Set electric cooker on high pressure to cook 35 minutes. For stove-top cooker, bring up to pressure over medium-high heat; reduce heat enough to maintain steady (but not excessive) pressure. Cook 35 minutes. Remove from heat. For both models, let stand 15 minutes to release pressure naturally. Release any remaining pressure. Open lid carefully. Using a slotted spoon, transfer wheat berry mixture to a large bowl; discard liquid in cooker. Cool to room temperature. Stir in next four ingredients (through mint). Follow the instructions above in step 3 for making the dressing and serving.

Nutrition Facts

291 calories; fat 9g; cholesterol 52mg; saturated fat 2g; carbohydrates 29g; mono fat 4g; poly fat 1g; insoluble fiber 5g; sugars 2g; protein 23g; vitamin a 459.2IU; vitamin c 9.3mg; thiamin 0.1mg; riboflavin 0.1mg; niacin equivalents 5.9mg; vitamin b6 0.3mg; folate 17.3mcg; vitamin b12 0.2mcg; sodium 312mg; potassium 273mg; calcium 48mg; iron 2.8mg.
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