| 1 clove | Garlic or 1 small onion, chopped |
| 1 tbsp | Olive oil |
| 1 cup | Brown rice |
| 1/2 cup | Wheat berries |
| 3 cups | Boiling water |
| 1/2 tsp | Salt |
| 3 cups | Broccoli, chopped (1 large head) |
| 1 pound | Tofu, cubed |
| 1 tbsp | Soy sauce |
| 3 ounces | Cheddar cheese, grated |
Saute garlic or onion in the oil for 1 minute. Add the rice and wheat berries, cook 1 minute, and stir. Add the boiling water and salt. Bring to a boil, stir, and cook for 30 minutes, covered on low heat.
Add the chopped broccoli and cook 5 minutes more, or until the broccoli is tender. If the rice looks dry, add another 1/4 cup of water when the broccoli is added. (rice that is too dry will burn). Toss in the tofu and soy sauce. mix all the ingredients, sprinkle with grated cheese and cover. Remove from heat and let rest for 2-3 minutes, or until cheese melts.
3 servings, 2 starch, 1 fat, 2 vegetable, and 3 protein per serving.