Asian Wheat Berry Bowl
5
Points®
Temps total: 40 min • Préparation: 20 min • Cuisson: 20 min • Portions: 4 • Difficulté: Facile
Wheat berries are a wonderful, but underused grain, that’s a little like brown rice with a texture more similar to barley.
Ingrédients
Olive oil cooking spray
4 spray(s)
Broccoli
4 cup(s), bite-sized florets
Table salt
⅛ tsp(s)
Unseasoned rice vinegar
2 tbsp(s)
Low sodium soy sauce
1 tbsp(s)
Toasted sesame oil
1 tbsp(s)
Vegetable oil
½ tbsp(s)
Ginger root
1 tsp(s), grated
Honey
1 tsp(s)
Raw egg
4 large
Cooked wheat berries
2 cup(s)
Shredded carrots
1 cup(s)
Uncooked scallions
1 medium, thinly sliced
Unsalted toasted sesame seeds
2 tsp(s)
Instructions
1
Preheat oven to 425°F.
2
Coat a rimmed baking sheet with cooking spray; add broccoli in a single layer. Coat broccoli with cooking spray and sprinkle with salt; roast until browned, 15-20 minutes.
3
Meanwhile, in a small, airtight container, combine vinegar, soy sauce, sesame and vegetable oils, ginger and honey; shake well.
4
Coat a 12-inch nonstick skillet with cooking spray; place over medium heat. Crack eggs into pan; cook, sunny-side up, until whites are set and edges are lightly browned, 3-5 minutes (cook in batches if your skillet is not large enough). Remove from heat.
5
Place 1/2 c wheat berries in each of four bowls; top each with 1 c broccoli, 1/4 c carrot and an egg. Drizzle each with 1 1/4 Tbsp dressing; garnish with 1/4 of scallion, 1/2 tsp sesame seeds and dash of sriracha (optional).
6
Serving size: 1 bowl
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