Directions:
- Heat a frying pan (dry, no oil).
- Add wheat hearts and stir until they become a golden brown colour.
- Remove from heat and put into a bowl.
- Return the empty frying pan to the heat.
- Add oil and heat.
- Add the mustard cover till the spluttering noises lessen (keep shaking pan back and forth).
- This only takes about 30 seconds.
- Uncover, add onion and green chilies, garlic and salt.
- Add wheat hearts and water.
- Stir in butter.
- Cover and cook on low heat until the wheat hearts are cooked.
- You may need to add a bit of water as needed.
- Stir and eat as is or sprinkle some sugar on top.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 170.81 Kcal (715 kJ) | ||
| Calories from fat | 55.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.19g | 10% | |
|---|---|---|---|
| Cholesterol | 10.18mg | 3% | |
| Sodium | 7.78mg | 0% | |
| Potassium | 132.14mg | 3% | |
| Total Carbs | 21.85g | 7% | |
| Sugars | 3.06g | 12% | |
| Dietary Fiber | 3.36g | 13% | |
| Protein | 3.25g | 7% | |
| Vitamin C | 74.2mg | 124% | |
| Iron | 107.6mg | 598% | |
| Calcium | 34.6mg | 3% | |
| Amount Per 100 g | |||
| Calories | 73.22 Kcal (307 kJ) | ||
| Calories from fat | 23.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.66g | 10% | |
|---|---|---|---|
| Cholesterol | 4.36mg | 3% | |
| Sodium | 3.34mg | 0% | |
| Potassium | 56.65mg | 3% | |
| Total Carbs | 9.37g | 7% | |
| Sugars | 1.31g | 12% | |
| Dietary Fiber | 1.44g | 13% | |
| Protein | 1.39g | 7% | |
| Vitamin C | 31.8mg | 124% | |
| Iron | 46.1mg | 598% | |
| Calcium | 14.8mg | 3% | |
* 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.
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