WHEAT BERRY AND LENTIL STEW WITH DUMPLINGS

Use vegetable shortening that is trans-fat free for the dumplings.

8 entrée servings (about 1⅛ cups each)

1 cup wheat berries

2 medium onions, chopped

½ cup each: chopped celery, sliced carrots

4 cloves garlic, minced

1 teaspoon dried savory leaves

3 cups reduced-sodium vegetable broth

2 pounds russet potatoes, unpeeled, cubed

1½ cups cooked lentils

Salt and pepper, to taste

Herb Dumplings (recipe follows)

1. Cover wheat berries with 2 to 3 inches water in saucepan; let overnight. Heat to boiling; reduce heat and simmer, covered, until wheat berries are tender, 45 to 55 minutes. Drain.

2. Sauté onions, celery, carrots, garlic, and savory in lightly greased large saucepan until onions are tender, about 5 minutes. Add broth and potatoes and heat to boiling; reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes. Stir in wheat berries and lentils; cook until hot, about 5 minutes. Season to taste with salt and pepper.

3. Spoon dumpling dough on top of stew; cook, uncovered, 5 minutes. Cook, covered, until dumplings are dry, 5 to 10 minutes.

Herb Dumplings

½ cup each: all-purpose flour, yellow cornmeal

1½ teaspoons baking powder

½ teaspoon each: dried sage and thyme leaves, salt

2 tablespoons vegetable shortening

½ cup fat-free milk

1. Combine flour, cornmeal, baking powder, herbs, and salt in bowl. Cut in shortening with pastry blender until mixture resembles coarse crumbs. Stir in milk to make a soft dough.

Per Serving:

Calories: 414

% of calories from fat: 10

Fat (gm): 4.7

Saturated fat (gm): 0.6

Cholesterol (mg): 0.3

Sodium (mg): 259

Protein (gm): 16.8

Carbohydrate (gm): 78.6

Exchanges:

Milk: 0.0

Vegetable: 1.0

Fruit: 0.0

Bread: 5.0

Meat: 0.0

Fat: 0.5