Chicken, Asparagus, Sun-dried Tomato and Wheat Berries Recipe

chicken asparagus sun dried tomato wheat berries
Yes, I am still on a health kick, and with delicious meals like this Chicken, Asparagus,Sun-dried Tomato and Wheat Berries Recipe, I don’t see reason to change that any time soon.  Having precooked wheat berries on-hand  makes preparation a breeze.  I used hard red spring wheat berries in this and the nutritional totals are based on that strain, but numbers should be close, with other types.  Those that are gluten intolerant, can simply substitute quinoa or brown rice for the wheat in this recipe, although many with gluten issues can eat some strains of wheat berries without issue (kamut is one).

This recipe can be served hot or cold.  I prefer it cold myself.

If you are trying to integrate more whole grains into your diet, like I am,  check out these web exclusive healthy whole grain recipes from Cooking Light especially the Golden Beet Salad with Wheat Berries.

chicken asparagus sun dried tomato wheat berries recipe

4.7 from 3 reviews

Chicken, Asparagus,Sun-dried Tomato and Wheat Berries Recipe
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: ¼ of dish
  • Calories: 245
  • Fat: 4
  • Carbohydrates: 33
  • Fiber: 7
  • Protein: 21

Recipe type: Entree
Prep time: 
Cook time: 
Total time: 

Ingredients
  • ½ a large sweet onion (chopped)
  • ½ tbs. olive oil
  • generous pinch of thyme
  • asparagus bunch (entirety of tough ends removed)
  • clove of garlic (crushed minced)
  • ¼ cup sun-dried tomatoes (air, not oil packed)
  • 8 oz. chicken breast
  • 1½ cups wheat berries (precooked in chicken broth)
  • kosher salt and/or salt-free blend
Instructions
  1. Saute the onions and thyme in oil over med-high heat.
  2. Cut asparagus on the diagonal into bite size pieces. Add the asparagus & garlic to the pan and stir.
  3. Chop the sun-dried tomatoes into thin strips, and add to the pan. Stir.
  4. Thinly slice the chicken breast, and add it to pan as well. Saute until the chicken is just about cooked, then add wheat berries.
  5. Cook for about another minute, season with salt and/or salt-free blend to taste.
Notes
Parmesan cheese, Ponzu sauce or a simple squeeze of lemon go nicely with this dish.

chicken asparagus sun dried tomato wheat berries recipe

 



Comments

  1. says

    Ooh that looks so good, Robin!! I love asparagus! Your photographs are gorgeous and vibrant!

  2. Tyler says

    This recipe was DELICIOUS! I made it for my grandparents. My grandmother, a refined cook, was delighted. My grandfather, a meat-and-potatoes kinda guy…well, he was just confused. As for me, I was in love! A few alterations I made that I would recommend: Add a few red pepper slices (diced) and jalapenos (chopped) for added zing. Substitute grape seed oil for an earthier taste. Use half sweet onion & half red onion (again) for zest. Lemon/lime juice might also be tasty!

  3. Dana says

    I’ve made this for my fiancé several times now and he loves it every time! We actually use bulgar wheat and really like the taste. Thanks for the recipe :)

    • Robin Gagnon says

      I use bulgur a lot myself too. Wheat berries are great, but bulgur is so much faster to prepare.

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: