Wheat Berry Salad with Lemon-Cumin Grilled Chicken

Ingredients

• 1 cup hard wheat berries
• ½ cup chopped walnuts
• 2 stalks celery, finely chopped
• ⅓ cup finely chopped parsley
• ⅓ cup tart dried cherries, chopped
• 1 small scallion (white and green parts), chopped
• 2 tablespoons olive oil
• 1 tablespoon plus 1 teaspoon fresh lemon juice, plus 4 lemon wedges for serving
• Salt and freshly ground black pepper to taste
• 4 cups lightly packed baby 
spinach leaves
• 1 recipe Lemon-Cumin Grilled 
Chicken Breast (recipe follows)

Directions

1. In medium-size pot, combine wheat berries and enough water to come 2 inches above wheat berries. Bring to boil, then reduce heat to simmer. Cook, uncovered, until tender, about 1 hour. Drain and let cool.
2. Meanwhile, toast walnuts in a medium-size dry skillet over medium-high heat, stirring occasionally, until fragrant, 2 to 3 minutes.
3. In large bowl, combine wheat berries, toasted walnuts, celery, parsley, dried cherries, scallions, olive oil, and lemon juice. Season with salt and pepper. Salad will keep up to 5 days in airtight container in refrigerator.
4. To serve, place 1 cup of spinach leaves on plate or in to-go containers. Mound ¾ cup of wheat berry salad on top of each serving. Top with slices of Lemon-Cumin Grilled Chicken. Place lemon wedge on side of each serving.
5. Right before eating, squeeze lemon wedges on top.

Lemon-Cumin Grilled Chicken

A touch of aromatic cumin and a citrus punch take basic grilled chicken to the next level. Pack it in your lunch box on top of the wheat berry salad.

Ingredients

• ¼ pounds skinless boneless chicken breasts
• 1 teaspoon ground cumin
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 2 teaspoons olive oil
• Cooking spray
• 2 tablespoons fresh lemon juice

Directions

1. Put chicken between 2 pieces of plastic wrap. Pound slightly with mallet or rolling pin to even thickness of about ½ inch.
2. In small bowl, combine cumin, salt, and pepper.
3. Rub chicken breasts on both sides with olive oil. Then rub spice mixture on both sides.
4. Spray grill or nonstick grill pan with cooking spray. Heat over medium-high heat.
5. Grill chicken until grill marks have formed and chicken is cooked through, 3 to 4 minutes per side.
6. Remove from heat, let rest for 5 minutes, then slice into ½-inch thick slices. Drizzle with lemon juice.
7. Chicken will keep for up to 3 days in airtight container in refrigerator.

Navy Bean Soup with Ham

Try this healthy version of a classic bean soup on a cold winter night. Photo from Comfort Food Fix: Feel-Good Favorites Made Healthy by Ellie Krieger (John Wiley & Sons).

Ingredients

• 1 pound dried navy beans
• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 large carrot, diced
• 2 ribs celery, diced
• 1 tablespoon crumbled fresh 
sage
• 4 cups low-sodium beef broth
• 4 cups water
• 1 bay leaf
• 1 teaspoon salt
• 1 teaspoon freshly ground 
black pepper
• 4 ounces lean ham steak, cubed
• 1 cup chopped fresh parsley leaves

Directions

1. Pick over beans and discard any stones.
2. Soak beans in cold water for at least 8 hours. Drain and rinse well.
3. Heat oil in soup pot over medium-high heat.
4. Add onion and cook, stirring, until soft and translucent, about 4 minutes.
5. Add garlic and cook for 30 seconds.
6. Add carrot, celery, and sage and cook, stirring, until vegetables begin to soften, about 5 minutes.
7. Add beans, beef broth, water, bay leaf, salt, and black pepper and bring to boil.
8. Reduce heat to medium low, cover, and cook until beans have begun to soften, about 1 hour.
9. Add ham and cook, uncovered, until beans are soft and soup has thickened, about 30 minutes more.
10. Serve garnished with parsley.