Clean Eating Lunch

Grain Pan with Skyr

4.727275
Average: 4.7 (11 votes)
(11 votes)
Grain Pan with Skyr

Grain pan with Skyr - Wholesome with a difference.

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
429
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie429 cal.(20 %)
Protein24 g(24 %)
Fat8 g(7 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.7 mg(14 %)
Vitamin K10.7 μg(18 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.9 mg(58 %)
Vitamin B₆0.5 mg(36 %)
Folate79 μg(26 %)
Pantothenic acid1.5 mg(25 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C12 mg(13 %)
Potassium636 mg(16 %)
Calcium86 mg(9 %)
Magnesium101 mg(34 %)
Iron2.7 mg(18 %)
Iodine12 μg(6 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.2 g
Uric acid110 mg
Cholesterol2 mg
Complete sugar14 g

Ingredients

for
4
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
How healthy are the main ingredients?
Cornonionsaltgarlic cloveCress

Preparation steps

1.

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.

2.

Meanwhile, peel onions and garlic. Cut onions into fine strips, garlic into thin slices. Halve peppers lengthwise, remove seeds, wash and chop.

3.

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.

4.

Cut cress from the bed. Mix soured milk with Skyr, lemon juice and half of the cress. Season to taste with salt and pepper.

5.

Divide wheat-corn mixture and skyr among plates and serve sprinkled with remaining cress.