Donna’s freekeh & veggies
Freekeh (pronounced “free-kah”)is roasted green wheat. It is also known as Frikeh or Farik.
Freekeh has a chewy texture and a subtle smoky flavor from the roasting of the tender green wheat. It was created by accident over 2,000 years ago when some green wheat caught on fire. When the exterior coating was rubbed off (a process called freekeh), this grain was born. It can be used in place of any of your favorite grains such as rice, quinoa, or wheat berries in soups, salads, or cooked cereals. It is a whole grain with more protein and fiber than most grains. In this recipe, add your favorite fresh or frozen vegetables. Add chicken or seafood to serve as an entree.
1 tablespoon canola oil, divided
1 medium onion, finely diced
8 ounces sliced mushrooms (optional)
1 cup dried cracked freekeh (roasted green wheat)
1/4 cup white wine
2-1/4 cups fat-free chicken broth
1 teaspoon herb de Provence or seasoning of your choice
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon lemon juice
1 package (16 ounces) frozen mixed vegetables or cooked vegetables of your choice
In a large skillet, heat ½ tablespoon oil. Add onion and cook until translucent. Add mushroom to pan and cook until tender and brown. Remove onions and mushrooms from the skillet and set aside. Add ½ tablespoon oil and freekeh to skillet. Stir over medium heat for 2 -3 minutes. Deglaze skillet with wine. Add chicken broth, herbs, salt and pepper. Bring to a boil. Cover pan and boil gently for 20 – 25 minutes or until freekeh is tender. Return onions and mushrooms to the skillet. Add lemon juice. When ready to serve, add cooked tender-crisp vegetables of your choice. Add salt and pepper to taste.
Serve warm. Leftovers keep well in the refrigerator.
Nutritional information per serving (6):
Fat, gm.: 2
Protein, gm.: 8
Carbs, gm.: 33
Cholesterol, mg.: 0
Fiber, gm.: 7
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