PointsPlus Wheat Berry and Bulgur Turkey-Apple Stuffing Recipe

PointsPlus Wheat Berry and Bulgur Turkey-Apple Stuffing Recipe
Staff Writer
Wheat Berry and Bulgur Turkey-Apple Stuffing

WeightWatchers.com

Wheat Berry and Bulgur Turkey-Apple Stuffing

Here’s a healthy and satisfying take on stuffing. Feel free to either just use wheat berries or bulgur instead of the combination. Just double the amount.

Notes

Note: You can prepare this recipe a day in advance. When ready to serve, coat a shallow 2- to 3-quart casserole dish with cooking spray. Spoon in stuffing, cover dish, and bake at 350 degrees until heated through, about 30 minutes.

Ingredients

  • 3/4  cups  wheat berries
  • 3/4  cups  bulgur
  • 1  tablespoon  olive oil
  • 12  ounces  ground turkey breast
  • 1/4  cup  sage, chopped
  • 3  tablespoons  thyme, chopped
  • 1  teaspoon  salt
  • 1/2  teaspoon  freshly ground black pepper
  • 1 1/2  cup  leek, sliced (white and light green parts only)
  • 1  cup  celery, chopped
  • large Golden Delicious apples, peeled, cored, and cut into bite-size chunks
  • 1 1/2  cup  canned chicken broth
  • 1/4  cup  parsley, chopped

Directions

Place the wheat berries in a medium-sized saucepan and cover with 3 inches of water. Bring to a simmer over medium-high heat, stirring once or twice. Cover, reduce heat to medium-low and simmer until tender, about 1 hour. Drain and transfer to a large bowl.

Meanwhile, put the bulgur in another medium-sized saucepan and cover with 3 inches of water. Bring to a simmer over medium-high heat. Cover, reduce heat to medium-low and simmer until until tender, about 10-12 minutes. Drain and transfer to the same bowl as the wheat berries.

Heat 1 teaspoon of the oil in a large nonstick skillet. Add the turkey to the skillet and cook, breaking up into small pieces with a wooden spoon, until no longer pink, about 2-3 minutes. Stir in 3 tablespoons of the sage, 1 ½ tablespoons of the thyme, ½ teaspoon of the salt, and ¼ teaspoon of the pepper. Cook, stirring, until the turkey is coated with herb mixture, about 1 minute. Transfer to the bowl with the wheat berries and bulgur.

Heat the remaining oil in the same skillet. Add the leek and celery and sauté until they are almost tender, about 6 minutes. Stir in the apples and sauté until they are light golden, about 4 minutes. Stir in 1 cup of the broth and bring to a simmer. Cook until the apples and vegetables are tender, about 2-3 minutes.

Stir in the remaining sage, thyme, salt, and pepper and toss over low heat for 1 minute. Scrape into the bowl with the wheat berries and bulgur. (If desired, stir in enough of remaining broth to moisten the stuffing to your liking.) Stir in the parsley.

Nutritional Facts

Total Fat
3g
4%
Sugar
3g
3%
Cholesterol
19mg
6%
Carbohydrate, by difference
31g
24%
Protein
13g
28%
Vitamin A, RAE
34µg
5%
Vitamin C, total ascorbic acid
19mg
25%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
51mg
5%
Choline, total
10mg
2%
Fiber, total dietary
4g
16%
Fluoride, F
23µg
1%
Folate, total
27µg
7%
Iron, Fe
2mg
11%
Magnesium, Mg
45mg
14%
Manganese, Mn
1mg
56%
Niacin
3mg
21%
Phosphorus, P
106mg
15%
Selenium, Se
6µg
11%
Sodium, Na
613mg
41%
Water
118g
4%
Zinc, Zn
1mg
13%

Wheat Berry Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Wheat Berry Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.