While rye is commonly associated with bread, the cooked grain makes a hearty meal.
SERVING SIZE: ⅔ cups grain mix and one egg (134 grams)
PREP TIME: 30 minutes
COOKING TIME: 1 hour 5 minutes
- ⅔ cup rye berries
- 4 teaspoons (20 milliliters) olive oil
- ½ cup carrots, peeled and diced
- 2 tablespoons sweet onion, diced
- 2 teaspoons garlic, minced
- 1 teaspoon caraway seeds
- 1 cup green peas, thawed from frozen
- ½ cup (112 milliliters) orange juice
- 2 teaspoons (10 milliliters) honey
- 2 teaspoons (10 milliliters) sesame oil
- 4 large eggs
- Soak rye berries in water overnight and drain in fine sieve colander.
- In programmable pressure cooker, combine berries and 2 cups water and cook at medium pressure for 30 minutes. Drain in fine sieve colander, then set aside.
- In a saucepan, heat olive oil over medium heat for 2 minutes.
- Add carrots, onions and garlic and cook 5 minutes, stirring occasionally.
- Add caraway seeds, stir and cook 1 minute.
- Add peas, orange juice, rye berries, honey and sesame oil and cook 5 minutes.
- Reduce to low heat and keep warm.
- Heat a nonstick pan over medium heat for 2 minutes.
- Add egg and cover for 2 to 3 minutes or until the bottom of eggs start to harden. Use a spatula to gently turn over eggs.
- Cook 1 minute or until yolk and white are firm. Repeat with remaining eggs.
- To serve, place equal amounts grain and vegetable mixture in 4 bowls and top each with 1 egg.
Cooking Note: Grain berries can be cooked in advance and stored in the refrigerator until ready to use.
NUTRITION PER SERVING: 287 calories, 12g total fat, 3g saturated fat, 187mg cholesterol, 120mg sodium, 35g carbohydrate, 7g fiber, 9g sugar, 11g protein, 392mg potassium, N/A phosphorus