Nutrition Try This Power Grain Meal for Dinner

Try This Power Grain Meal for Dinner

287
0
SHARE

Freekeh Power Bowl with Dill Pesto 

Freekeh is a roasted green wheat with a mild smoky flavour and satisfying chewy texture. Its a high-fibre whole-grain option that makes a healthy base for any power bowl. If freekeh isn’t available, try substituting quinoa, barley or brown rice.

Servings: 4

INGREDIENTS

1/2 cup (125 mL)         freekeh

4                                  eggs

1/2 lb (250 g)               asparagus, trimmed, chopped and steamed

1                                  ripe avocado, peeled, pitted and chopped

1/4 cup (60 mL)           finely crumbled feta cheese 

Dill Pesto:

3/4 cup (175 mL)                  fresh parsley

1/4 cup (60 mL)           fresh dill

3 tbsp (45 mL)             finely chopped walnuts

1 tsp (5 mL)                 finely grated lemon zest

3 tbsp (45 mL)             lemon juice

1 clove                         garlic, minced

1/2 tsp (2 mL)              salt

1/4 tsp (1 mL)              freshly ground pepper

1/4 cup (60 mL)           olive oil

DIRECTIONS

ONE: For Dill Pesto: In food processor, pulse parsley, dill, walnuts, lemon zest, lemon juice, garlic, salt and pepper until combined. With motor running, slowly pour in olive oil until almost smooth. 

TWO: Cook freekeh according to package directions. Meanwhile, fill saucepan with enough water to come 3 inches (8 cm) up side; heat to gentle simmer. Break one cold egg into small dish or saucer; holding dish just above simmering water, gently slip egg into water. Repeat for remaining eggs. Cook in barely simmering water until white is set and yolk is cooked as desired, approximately 3 to 5 minutes. Remove eggs with slotted spoon. Drain well on paper towel.

THREE: Toss freekeh with half of the pesto. Divide evenly among 4 bowls. Top with asparagus, avocado and crumbled feta; drizzle with a little more pesto. Top with poached egg.

Nutrition Facts: Per 1/4 recipe: Calories 420; Fat 31g; Saturated Fat 6g; Trans Fat 0g; Cholesterol 195mg; Sodium 470mg; Carbohydrate 22g; Fibre 4g; Sugars 2g; Protein 14g

Recipe courtesy of Egg Farmers of Canada.