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Wheat Berry Fruit Salad

Ingredients:
3/4 cup whole wheat berries (kernels), uncooked*
4 ounces fat-free cream cheese
1 (3 oz) pkg. instant vanilla pudding
1 (8 oz) can crushed pineapple, undrained
2 tbsps. lemon juice
2 cups fat-free whipped topping
1 1/2 cups seedless red grapes, cut into halves
1 (11 oz) can mandarin oranges, drained
2 bananas, sliced
Pecan halves optional
Topping/Sauce:

Directions:
* use only clean, untreated wheat berries

Rinse wheat berries. Place in medium bowl; cover with water. Soak wheat berries overnight in covered bowl at room temperature. Drain.

In medium saucepan, cover soaked berries with about 2 inches of water. Place lid on pan, cook on low heat, stirring occasionally, 2 1/2 to 3 hours or until berries are soft and very tender. (It is important to thoroughly cook the wheat berries.) Drain berries, rinse and cool.

In large bowl, beat cream cheese until soft. Stir in dry pudding, undrained crushed pineapple and lemon juice; mix well. Stir in cooled wheat berries.

Fold in whipped topping. Add grapes and mandarin oranges. Refrigerate until ready to serve.

Just before serving, stir in banana slices, and, if desired, garnish with pecan halves.

Makes about 7 cups.

Nutrition:
One 1/2 cup serving provides 125 calories, 3 g. protein, 28 g carbohydrates, 0.5 g fat, 1 mg cholesterol, 2 g dietary fiber, 27 mg calcium, 198 mg potassium and 139 mg sodium.

 

SOUTH DAKOTA WHEAT COMMISSION

Box 549 | 116 North Euclid | Pierre, SD 57501 | 605.773.4645 | info@sdwheat.org