1 C. Wheat berries, rinsed
1 can reduced-sodium chicken broth
1-1/4 C. water
2 T. molasses or honey
2 T. stone-ground mustard
1/4 t. salt
4 C. red onions, thinly sliced
1 lb. fresh beets, peeled and cut into wedges
3/4 C. snipped dried apricots
2 T. quick-cooking rolled oats
2 T. fat-free milk
1 T. finely chopped red onion
1 T. snipped fresh parsley
1 t. Worcestershire sauce
1/2 t. fresh ground pepper
1 clove garlic, minced
12 oz lean ground beef
3 T. red wine vinegar
light sour cream (optional)
snipped fresh parsley (optional)
1. Place wheat berries in a 4-5 qt slow cooker. In a med bowl whisk together broth, water, molasses, mustard, and salt; pour into slow cooker. Add red onions, beets and apricots.
2. Cover and cook on high-heat setting about 3 hours or until wheat berries are tender and chewy.
3. Meanwhile, in a med bowl combine oats, milk, finely chopped onion, 1 T. parsley, Worcestershire sauce, pepper and garlic; gently mix in ground beef. Using a teaspoon, shape mixture into 24 small meatballs. Stir meatballs into mixture in cooker.
4. Cover and cook for 2 hours more. Stir in the vinegar.
5. If desired, top each serving with sour cream and additional parsley.
8 servings: 249 calories, 5g fat, 372mg sodium, 38g carbs, 14g protein