Asian Wheat Berry Bowl
5
Points®
Total time: 40 min • Prep: 20 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
When in doubt, definitely put an egg on it. As you would for these filling grain bowls, which are perfect to make for a substantial lunch or dinner. They're chock-full of broccoli florets, aforementioned eggs, carrots, scallions, and wheat berries. Wheat berries are a wonderful, but underused grain, that’s a little like brown rice with a texture more similar to barley. The dressing that flavors them features a mixture of rice vinegar, soy sauce, both sesame and vegetable oil, and a touch of ginger and honey. Add a dash of Sriracha as the finishing touch if you want to up the heat a little bit.
Ingredients
Cooking spray
4 spray(s)
Broccoli
4 cup(s), chopped, bite-sized florets
Table salt
⅛ tsp
Unseasoned rice vinegar
2 Tbsp
Low sodium soy sauce
1 Tbsp
Toasted sesame oil
1 Tbsp
Vegetable oil
½ Tbsp
Fresh ginger
1 tsp, grated
Honey
1 tsp
Egg
4 large egg(s)
Cooked wheat berries
2 cup(s)
Shredded carrots
1 cup(s)
Scallions
1 medium, thinly sliced
Unsalted toasted sesame seeds
2 tsp
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, and 1/2 tsp sesame seeds.
6
Serving size: 1 bowl
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