Grain Pan with Skyr
Grain pan with Skyr - Wholesome with a difference.
Healthy, because
Even smarter
Nutritional values
Skyr scores high in protein and low in fat. Skyr and cereals are a good combination: this increases the protein quality. Cereals and vegetables provide us with plenty of fiber and thus ensure that this dish keeps you full for a long time.
For even more minerals and trace elements, use quick-cooking spelt instead of tender wheat.
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 10.7 μg | (18 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 636 mg | (16 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 9 ozs soft wheat (or quick cooking Spelt)
- salt
- 10 ozs red onions
- 2 garlic cloves
- 1 green Pepperoncini
- 2 Tbsps Canola oil
- 18 ozs Corn (can or frozen; drained weight)
- peppers
- 1 pinch smoked ground paprika
- 1 Cress
- 3 ½ ozs low fat Buttermilk
- 14 ozs Skyr (or Greek yogurt)
- 1 splash lemon juice
Preparation steps
Cook wheat in twice the amount of salted water according to package directions for about 15 minutes over medium heat. Then drain and leave to drain.
Meanwhile, peel onions and garlic. Cut onions into fine strips, garlic into thin slices. Halve peppers lengthwise, remove seeds, wash and chop.
Heat oil in a large frying pan. Sauté onions in it over medium heat for 2-3 minutes. Add garlic and fry briefly. Add corn and wheat and fry over medium heat for about 5 minutes, stirring occasionally. Season with salt, pepper and paprika powder.
Cut cress from the bed. Mix soured milk with Skyr, lemon juice and half of the cress. Season to taste with salt and pepper.
Divide wheat-corn mixture and skyr among plates and serve sprinkled with remaining cress.
