Spelt with sesame and bok choy Recipe

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Spelt with sesame and bok choy
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Ingredients
16
Count
Nutrition
266
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. Preparation: In a saucepan, heat one tablespoon of the canola or corn oil over medium heat.
  2. Add the onion, and sauté for five minutes or until the onion softens.
  3. Add the three cups water and a pinch of salt, and bring the water to a boil.
  4. Add the spelt, turn the heat to low, and cover the pan.
  5. Simmer for 45 minutes.
  6. In a small bowl, stir together the sugar, soy sauce, vinegar, three tablespoons of water, the rice wine, and cornstarch.
  7. About ten minutes before the spelt is done, heat a wok or large skillet (preferably non-stick) with the remaining tablespoon of canola or corn oil over medium heat.
  8. Add the minced garlic and bok choy and turn the heat to high.
  9. Stir for for two to three minutes, then add the red pepper and the soy-cornstarch mixture.
  10. Cover the pan, turn the heat back down to medium, and simmer the vegetables for eight minutes.
  11. Stir the vegetables, and add the tofu and the sesame oil.
  12. Toss gently.
  13. Spoon the spelt onto the plates, then spoon the choy- tofu mixture over the grain.
  14. Sprinkle the plates with the chopped cashews, and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 265.61 Kcal (1112 kJ)
Calories from fat 92.19 Kcal
% Daily Value*
Total Fat 10.24g 16%
Sodium 326.56mg 14%
Potassium 235.88mg 5%
Total Carbs 33.63g 11%
Sugars 5.94g 24%
Dietary Fiber 5.88g 24%
Protein 11.28g 23%
Vitamin C 53.2mg 89%
Vitamin A 4.6mg 154%
Iron 105.7mg 587%
Calcium 179mg 18%
Amount Per 100 g
Calories 88.44 Kcal (370 kJ)
Calories from fat 30.69 Kcal
% Daily Value*
Total Fat 3.41g 16%
Sodium 108.73mg 14%
Potassium 78.54mg 5%
Total Carbs 11.2g 11%
Sugars 1.98g 24%
Dietary Fiber 1.96g 24%
Protein 3.75g 23%
Vitamin C 17.7mg 89%
Vitamin A 1.5mg 154%
Iron 35.2mg 587%
Calcium 59.6mg 18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.4
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free

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