After I made this so quickly, for so cheap, and fell in love with OrganicVille Chili Sauce, I knew I had to share it with my family, friends, clients & students. People think the two biggest road blocks to eating healthfully are money and time. It should not cost more to eat more healthfully. If you prepare foods from scratch, it should actually cost less! Secondly, if you spend time planning and doing a little preparation in advance, you can save time (and stress, and money, and calories…) compared to dining out or ordering in. This meal is packed with protein, fiber, vitamins and minerals and comes in at $1.43 per serving! Can’t beat that!
While this dish is perfect for moms, dad, kids and college students, athletes should listen up! This recipe gives you that perfect 4:1 ratio of carbohydrates to protein for muscle recovery and glycogen replenishment. Have this right after a workout, or have a snack then and this a couple hours later to refuel. If you are a salt sweater, you can probably stand to have a little extra of the sauce though.
No matter how good (or bad) of a cook you are, it is hard to mess this meal up. The only ingredients are the farro, eggs, frozen mixed veggies and the chili sauce! I am not a big consumer of animal products at all as you can probably tell from previous posts, but eggs are a food I usually have on at least a weekly basis. And yes I said eggs not egg whites. Egg whites contain protein and…. that is about it. The yolk is where all of the nutrients are. You can get a ton of information on the nutrient quality of eggs and the real story on cholesterol at the official website of the Egg Nutrition Center as well as incredibleegg.org.
I am a big fan of this chili sauce because one serving is a whole 2 tablespoons and you really only need 1. At one tablespoon it clocks in at just 135 mg of sodium – much lower than your average spicy sauce. The ingredients are also as pure as you can get:
Now for the protein and nutrient rich recipe!
Vegetarian Farro “Fried Rice” (Veg, DF)
Ingredients (see below for beneficial properties of these ingredients):
1 Package Trader Joe’s “10 Minute Farro” (or 1.5 cups of other dry farro) prepared according to package
1 Bag Frozen Mixed Vegetable (I used Trader Joe’s “Organic Vegetable Foursome”)
4 Eggs (preferably organic, free range and certified humane*)
4 Tablespoons OrganicVille Chili Sauce
Crushed Red Pepper & Ground Black Pepper to taste
-In a large non-stick skillet (we have a Cuisinart eco-friendly one), scramble the eggs.
-Add the frozen veggies, stir and cover while over medium heat.
-After 4-5 minutes, add the cooked farro, stir again. I prepped the farro on Sunday, so it needed to heat up for 3-4 minutes. If you just cooked it, you can turn of the burner.
-Add the 4 Tablespoons (1/4 Cup) of chili sauce, a liberal amount of ground black pepper, and crushed red pepper to your liking.
Paired with a big mixed greens salad, this farro dish was plenty to refuel me from my spinning class and long work day. No matter how busy you are, get out of the pasta & jarred sauce rut and try it any night of the week!
Real Ingredients with Real Benefits:
Farro is actually a great source of protein, fiber, the energy metabolizing B-vitamin niacin, as well as magnesium and iron. It is rich in phytochemicals like lignans and betaine, which both reduce inflammation as antioxidants. Take a look at this great informational pdf on farro from the Chef & Child Foundation and Clemson University: Ingredient of the Month, Farro. Here is another one of my favorite farro recipes.
I am sure you know that eggs provide you with protein. Believe it or not, its the yolk that packs all the micronutrients though! Eggs are one of few dietary sources of Vitamin D and also provide nutrients like selenium, B12, folate, choline and carotenoids. Most research shows eggs do not have a negative impact on heart health! Click here for some facts from the Egg Nutrition Center.
The mixed vegetables I used contained green beans, peas, carrots & corn.
Green Beans provide a good amount of Vitamin A, Riboflavin, Vitamin C, & Manganese. You can also get phytochemicals like quercetin & several carotenoids.
Yes, corn, actually does have some health benefts. Yellow corn contains fiber, folate, potassium, and antioxidant carotenoids which are great for your eyes and immune system. Be sure you buy organic or non-GMO project verified though!
Carrots are most known for the role in eye health. This is because carrots have a high content of Vitamin A and other phytochemical carotenoids which not only support your eyes but also skin, hair and antioxidant systems. Carrots are also high in Vitamins C & K and the mineral potassium. Antioxidants work to keep your heart healthy and potassium is important for fluid balance and plays a role in maintaining normal blood pressure.
Peas are a good source of plant protein. Per 2/3 Cup serving you get 5 grams! Peas are also an excellent source of Vitamins K, C, A, thiamin, and folate. They contain the phytochemical coumestrol which has been found in research to reduce stomach cancer risk as well as other phytochemicals with anti-inflammatory properties.
Nutrition Information (without lettuce or other toppings):
Total Fat: 5.5 g
Saturated Fat: 1.5 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 160 mg
Carbohydrate: 64 g
Fiber: 7 g
Sugar: 7 g
Protein: 16 g
Sodium: 215 mg 9 %
Potassium: 250 mg 5%
Vitamin A: 25% Thiamin: 3% Riboflavin: 20%
Niacin: 21% Vitamin B6: 4% Folate: 5%
Vitamin C: 11% Vitamin E: 4%
Calcium: 6% Iron: 13% Zinc: 25%
Magnesium: 16% Copper: 26% Manganese: 30%
Phosphorus: 10% Omega 3: 0.1 g (6%)
**vitamins & minerals are listed as % daily value; you may need more than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns