A Balanced Diet with Broken Wheat

Cooking broken wheat is really a troublesome process as unless you are careful, it makes a food sticky and unpalatable.Here is what you should do.
1. For one cup of broken wheat, just 2 cups of water will do.
2.Wash the broken wheat 2 or 3 time well and clear the water.
3. Add 2 cups of water for one cup of broken wheat and keep it aside for 30 to 40 minutes.
4. Let it soak well.
5.Infact when you start cooking do this first and while you finish other chores like vegetables and all, you can keep the soaked broken wheat in the cooker and cook.
6.Allow 4 or 5 whistles to go before you switch off the stove.
7. Then the cooked wheat will be very soft and not at all sticky. 
8. I have given a detailed account of how good is broken wheat and how it reduces weight and cholesterol when substituted for white rice previously in my blog.
9.To recap it, I have pasted it again here.

Advantages of cooked cracked wheat:

1. Reduces constipation and gas trouble.
2. Reduces cholesterol.
3. Good for diabetes and heart patients too
3. Well suited for all ages
4. The moisture and fiber lock in the wheat granules gives strength and good health
5. Helps a lot for reducing obesity.

Wheat germ crude (not whole grain)

Nutritional value per 100 g (3.5 oz)
Energy	1,506 kJ (360 kcal)
Carbohydrates	51.8 g
- Dietary fiber	13.2 g
Fat	9.72 g
Protein	23.15 g
Thiamine (vit. B1)	1.882 mg (164%)
Riboflavin (vit. B2)	0.499 mg (42%)
Niacin (vit. B3)	6.813 mg (45%)
Pantothenic acid (B5)	0.05 mg (1%)
Vitamin B6	1.3 mg (100%)
Folate (vit. B9)	281 μg (70%)
Calcium	39 mg (4%)
Iron	6.26 mg (48%)
Magnesium	239 mg (67%)
Phosphorus	842 mg (120%)
Potassium	892 mg (19%)
Zinc	12.29 mg (129%)
Manganese 13.301 mg
Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database

So with this broken wheat as main course, you can have a good sambar like carrot or any vegetable, good tamarind, tomato rasam, a good combo of vegetable and salad, added lastly with curd and pickle, eat well without the guilt of adding on calories and cholesterol to your body. Enjoy and keep fit.