Tender Wheat and Shrimp Sauté

0
Average: 0 (0 votes)
(0 votes)
Tender Wheat and Shrimp Sauté
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
282
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie282 kcal(13 %)
Protein22.45 g(23 %)
Fat5.09 g(4 %)
Carbohydrates41.47 g(28 %)
Sugar added0 g(0 %)
Roughage9.12 g(30 %)
Vitamin A50.13 mg(6,266 %)
Vitamin D0 μg(0 %)
Vitamin E0.34 mg(3 %)
Vitamin B₁0.26 mg(26 %)
Vitamin B₂0.13 mg(12 %)
Niacin5.55 mg(46 %)
Vitamin B₆0.39 mg(28 %)
Folate66.12 μg(22 %)
Pantothenic acid0.76 mg(13 %)
Biotin1.07 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C89.62 mg(94 %)
Potassium672.08 mg(17 %)
Calcium94.58 mg(9 %)
Magnesium114.45 mg(38 %)
Iron2.87 mg(19 %)
Zinc3.16 mg(40 %)
Saturated fatty acids0.75 g
Cholesterol107.16 mg

Ingredients

for
4
Ingredients
1 clove garlic (chopped)
1 chile pepper (rinsed; seeded and chopped)
8 large, raw shrimp (peeled and deveined)
1 ½ cups Broccoli (rinsed and cut into florets)
1 Kohlrabi (cleaned and chopped)
½ cup Leeks (white and pale green portions chopped)
1 tablespoon Oil
1 cup whole Durum wheat (tender wheat)
salt
Vegetable broth
fresh cilantro (finally chopped)
jarred Mango chutney (to serve)
How healthy are the main ingredients?
LeekBroccoligarlicKohlrabisalt

Preparation steps

1.
Heat oil in a pan, set over medium-high heat, and stir-fry garlic, chilli and shrimp for about about 3 to 4 minutes, or until shrimp are opaque. Remove shrimp and keep warm. Add wheat and vegetables, season with salt. Add broth and gently simmer for 8 to 10, or until the vegetables and wheat are tender. Sprinkle with cilantro. Divide evenly between serving bowls and top with two shrimp per bowl. Serve with mango chutney..