• 1/4 cup plus 3 Tbs. cracked wheat or brown rice
• 2/3 cup plus 3 Tbs. water
• 1-1/3 cups almonds
• 1/4 cup vegetable stock or water
• 1/4 cup onion, chopped
• 3/4 large carrots, peeled and grated
• 3/4 celery rib, finely chopped
• 1 Tbs. plus 1 tsp. parsley, minced
• 2 Tbs. unsalted butter
• 1 Tbs. plus 1 tsp. all purpose flour
• 3/4 tsp. ground coriander
• 2/3 cup 2% milk

Preheat oven to 350°F. Combine cracked wheat and water in a heavy saucepan. Bring to a boil over high heat. Reduce heat to low. Cover saucepan and simmer 30-40 minutes or until grain is tender and water is absorbed. Remove from heat and set aside. Place almonds in a baking pan. Toast in oven 7-8 minutes, shaking pan occasionally, or until almonds just begin to turn brown. Remove from heat and let cool. Transfer almonds to a food processor or blender and chop. Set aside. Combine stock, onion, carrots, celery and parsley in a heavy nonstick skillet over medium high heat. Sauté about 5 minutes, or until liquid is evaporated and vegetables are tender. Remove from heat and set aside.

Melt butter in a heavy saucepan. Add flour and coriander and whisk constantly 1-2 minutes or until mixture just begins to turn golden. Very gradually whisk in milk. Simmer, whisking constantly 3-4 minutes or until mixture is thickened. (Do not boil.) Remove from heat and season with salt to taste. Combine all ingredients, mix thoroughly, and spread mixture evenly in a deep buttered baking dish. Bake 40-50 minutes until mixture is golden and set. Serve with mushroom gravy.

Per serving: calories 395, fat 29.6g, 63% calories from fat, cholesterol 19mg, protein 12.6g, carbohydrates 25.7g, fiber 7.4g, sugar 6.2g, sodium 68mg, diet points 9.4.

Dietary Exchanges: Milk: 0.2, Vegetable: 0.6, Fruit: 0.0, Bread: 0.7, Lean meat: 1.3, Fat: 5.5, Sugar: 0.0, Very lean meat protein: 0.0

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