Teriyaki Beets and Greens over Farro
Tonight you’re treated to the earthy overtones of roasted beets and their tangy greens. You’ll fold in the sweet and salty flavors of teriyaki and the crunch of water chestnuts. The dish is served over nutty, wholesome farro. (Farro is also known as Emmer). Since farro needs about an hour to cook, you may wish to try the “Quick Cook” method early in the day. (See Notes on Organizing.) You can also substitute quinoa in this dish.
If you didn’t cook beets Sunday, scrub beets and throw them into a 375° oven for 1 hour before you wish to dine.
Grocery List Teriyaki Beets and Greens
Grocery List Teriyaki Beets and Greens
Produce
garlic (if needed)
1 sweet onion
2-3 beets with greens
if no beets with greens available, purchase beets and also purchase 1 bunch chard
1 piece fresh ginger root
1 lime
3 mandarin oranges
Canned/Dried Food
farro (if needed)
quinoa (if needed)
one 8 oz. can sliced water chestnuts
one 8 oz. can Mandarin orange sections (if no fresh available)
sesame oil (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
honey (if needed)
brown sugar (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
2 squares marinated tofu (in fridge at home)
or
7 oz. Asian baked tofu
orange juice (if needed)
Nutritional Value: Teriyaki Beets and Greens
Nutritional Analysis
Teriyaki Beets and Greens
Per Serving
Calories: 750
Protein: 15 g
Carbohydrates: 86 g
Total Fat: 37 g
(Saturated Fat:) 5 g
Dietary Fiber: 13 g
Cholesterol: 0 mg
Sodium: 760 mg
% calories from fat: 46 %
Serving Size:
5 oz. quinoa with 1 sliced beet and ½ of the greens with tofu, oranges, water chestnuts and 1 oz. of teriyaki sauce.
