Chicken And Wheat Berry Bake
A hearty, fragrant baked chicken and grain dish featuring wheat berries, brown rice, and mixed vegetables, perfect for a wholesome family meal with bold curry flavors.
Ingredients
Instructions
- Heat cooking oil in a large skillet over medium heat.
- Add chopped onion and cook until translucent, about 5 minutes.
- Stir in curry powder and cook for 1 minute to release flavors.
- Add wheat berries and cook, stirring, for 2 minutes.
- Pour in chicken broth and bring to a boil.
- Reduce heat, cover, and simmer until wheat berries are tender, about 30 minutes.
- Meanwhile, cook brown rice according to package instructions.
- Preheat oven to 375°F (190°C).
- In a large mixing bowl, combine cooked wheat berries, brown rice, frozen mixed vegetables, and cooked onion mixture.
- Transfer mixture to a greased baking dish.
- Bake uncovered for 30 minutes, until heated through and slightly browned on top.
Tips & Substitutions
For a heartier dish, consider adding cooked chickpeas or beans as an alternative protein to the recipe. If you don't have wheat berries, barley or farro can be good substitutes. Adjust the curry powder to your taste; adding more can enhance the flavor, while less can make it milder. Always taste as you go to ensure balanced seasoning.
Serving Suggestions
This Chicken And Wheat Berry Bake pairs beautifully with a side salad, such as a refreshing Tomato And Broccoli Toss, to brighten the meal. For a complete dinner, serve with crusty bread to soak up the flavors. You could also offer additional toppings like shredded cheese or a dollop of yogurt for a creamy finish.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, add a splash of chicken broth or water to the dish in a microwave-safe container and heat until warmed through, stirring occasionally. This helps maintain moisture and prevents the dish from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken And Wheat Berry Bake contains roughly 684 calories, with 12g protein, 70g carbohydrates, and 41g fat. It is an excellent source of dietary fiber (29% of the Daily Value) and protein (24% of the Daily Value), and a good source of vitamin A and iron. Note that it is relatively high in sodium, at 1022mg per serving (44% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this dish vegetarian?
Yes, to make a vegetarian version, simply substitute the chicken broth with vegetable broth and omit the chicken. You can also add more protein by including lentils or tofu to maintain heartiness while keeping it flavorful.
How long do wheat berries take to cook?
Wheat berries typically take about 30 minutes to cook on the stove after bringing them to a boil. However, soaking them overnight can reduce the cooking time significantly, allowing you to enjoy this dish more quickly.
Can I use fresh vegetables instead of frozen?
Absolutely! Fresh vegetables can be used in place of frozen. Just be sure to chop them into small pieces and either steam or sauté them briefly before adding to the dish for even cooking and flavor integration.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).