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.

8
Servings
303
Calories Per Serving
Deliver Ingredients

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
  • 2 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
9g
13%
Sugar
2g
2%
Saturated Fat
3g
13%
Cholesterol
38mg
13%
Carbohydrate, by difference
31g
24%
Protein
25g
54%
Vitamin A, RAE
44µg
6%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
14mg
19%
Vitamin K (phylloquinone)
99µg
100%
Calcium, Ca
173mg
17%
Choline, total
34mg
8%
Fiber, total dietary
7g
28%
Folate, total
51µg
13%
Iron, Fe
12mg
67%
Magnesium, Mg
69mg
22%
Manganese, Mn
1mg
56%
Niacin
7mg
50%
Pantothenic acid
1mg
20%
Phosphorus, P
233mg
33%
Selenium, Se
25µg
45%
Sodium, Na
701mg
47%
Water
130g
5%
Zinc, Zn
3mg
38%

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.