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Asian wheat berry bowl

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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