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Healthy Fried Farro

Healthy Fried Farro

INGREDIENTS

1 cup Farro, cooked
1 cup Peas, frozen
1 cup Corn, frozen
6-8 medium Mushrooms, sliced (70g)
2 Red chillies, (optional amount)
2 tsp Garlic paste, or 2 cloves diced
1/4 cup Spring onion, chopped
3 Eggs, 1 yolk only
8 large Fresh prawn cutlets, (150g)
2 tsp Sesame oil
1/2 tbs Salt reduced soy sauce

METHOD

1. Cook farro according to instructions (NOTE: can use other ‘allowed’ grains).
2. Add 2 tsp. sesame oil to pan on medium heat, brown mushrooms and onion .
3. Combine eggs (discard 2 of the yolks) in small bowl, whisk and then add to the pan. Let cook for 1 minute then stir a further 1 minute.
4. Add prawns to pan and cook for 1-2 minutes.
5. Add farro to pan and stir through.
6. Pour both frozen peas and corn into a sieve and run under hot water to soften before adding to pan (try to limit extra moisture during transfer).

7. Add chilli and soy sauce to pan and stir a further 2 minutes .
8. Serve.

TIPS

• You can use other vegetables such as bean shoots, carrots or bok choy as long as a there is at least 1.5 cups of vegetables per serving!
• Quinoa, brown rice, freekeh, barley and spelt can be used as alternatives to farro.

NUTRITIONAL INFORMATION

SERVINGS PER RECIPE: 1
SERVING SIZE: 486.7g
AVG QTY
per serve
AVG QTY
per 100g

Energy 1688.1kJ 346.9kJ
Protein 35.0g 7.2g
Fat
8.6g 1.8g
Sat fat 1.8g 0.4g
Carbohydrate 41.1g 8.4mg
Sugars 5.3g 1.1g
Fibre 11.1g 2.3g
Sodium 511.9mg 105.2mg
Calcium 141.4mg 29.1mg
Iron 3.2mg 0.6mg