Spotlight : Freekeh is a baby green wheat. It goes through roasting, and the burnt parts are then rubbed off to reveal the quick to cook grain. It’s high in protein and fiber (yay for digestion and probiotics), which can help with the feeling of fullness for a longer period of time. This ancient grain is lower in the glycemic index compared to other grains and is rich in vitamins and minerals. It’s also packed with lutein and zeaxanthin – two caretenoids that are great for your eyes. I love this grain, because it cooks between 12 to 15 minutes over the stove. Please be aware that freekeh is not gluten free. (The Academy of Nutrition & Dietetics)
- Black pepper (to taste)
- Dried red chili pepper (to taste)
- 1 tsp olive oil
- 1 tbsp oyster sauce (or to taste)
- 5 cups water
- PAM or any cooking spray
- 12 oz broccoli (frozen or fresh) – cut into small pieces
- 1 large white onion – chopped
- 1 cup freekeh
- 1 cup bulgur
- Use rice cooker to cook grains- mix freekeh, bulgur, and water in rice cooker pot. Press “brown rice” option since bulgur cooks longer than white rice. It will beep when ready.
- Turn stove olive oil in medium high heat and add onions. Cook until translucent.
- Add broccoli. May take longer to cook if frozen.
- Pour in oyster sauce and sprinkle black pepper.
- Cover until broccoli is bright green and tender then turn off heat and set aside.
- Use a nonstick pan and turn stove to medium heat.
- Wait until pan is hot and spray PAM. Crack egg over the pan and cover. Covering the pan will help cook the egg faster and will allow the top part of the egg to cook without having to flip it. Turn off the heat when the egg white covering the egg yolk is opaque.
- Take a heaping spoonful of the grains, a side of the broccoli, and top it off with the egg.
- Optional – squirt some Sriracha or a hot sauce alternative on the side or all over the dish.