Farrotto with Bok Choy, Shiitake Mushrooms and Eggplant

The Cooking Doc®
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Course Side Dish
Servings 4
Calories 201.83 kcal

Ingredients
  

  • – 4 scallions chopped. Separate the white stems from the green shoots
  • – 1 shallot chopped
  • – 1 teaspoon of grated or finely chopped ginger
  • – 1 small purple eggplant cut into small wedges
  • – 3-4 shitake mushrooms sliced
  • – 12 leaves of Bok Chok
  • – 2 Tablespoons of fresh herbs chopped parsley works great
  • – 1 lime
  • – Cooked farro

Instructions
 

  • Farrotto
  • Heat a medium pan over medium-high heat and add the olive oil once the pan is hot
  • Allow the olive oil to heat for 1-2 minutes
  • Add the onion and garlic
  • Cook 2-3 minutes until tender
  • Add the dried farro and toast until it becomes aromatic
  • Add a splash of white wine to deglaze the pan
  • Slowly add the no sodium vegetable stock, ½ cup at a time, stirring frequently until the farro is to the preferred consistency. Usually takes 2-3 cups. The Farro should not be blown out – if it is, that means you’ve added too much stock and it will be over cooked, mushy and have less bite to it. Watch closely.
  • Set aside.
  • Final Dish
  • Heat a large sauté pan over medium high heat
  • Add extra virgin olive oil to coat the bottom of the pan
  • Add scallion bottoms (whites), ginger and shallot to the pan
  • Cook, stirring occasionally, for 1-2 minutes until aromatic
  • Add the shitake mushrooms and eggplant. Stir.
  • When the shallots start to caramelize a bit, add the bok choy and a sprinkle of sea salt. Stir.
  • Add the green onion tops and the cooked farro to the pan
  • Continue to scrape the bottom of the pan as you cook
  • Deglaze the pan with the no sodium vegetable stock (or if you’re a professional you can use the lacto fermented shitake liquid.
  • Stir frequently
  • Add freshly ground pepper and fresh herbs
  • Heat through for 1-2 minutes
  • Remove from heat
  • Add a squeeze of lime juice
  • Serve warm

Notes

For a simpler recipe, just make the farro like this:
Add 1 cup of Farro and 3 cups of sodium vegetable broth to a small sauce pan. Bring to a boil and cook 15-25 minutes until the farro is tender by taste and not blown out. (You have to taste it, and taste frequently!). Drain and serve.
For a lower carbohydrate and more diabetic friendly version, eat only a 1/2 cup portion size
For a lower potassium modification, substitute brown rice for farro. DIsh will still be medium potassium not low potassium.

Nutrition

Serving: 5CupsCalories: 201.83kcalCarbohydrates: 40.72gProtein: 7.79gFat: 1.32gSodium: 128.7mgPotassium: 443.46mgSugar: 4.23gCalcium: 83.44mgMagnesium: 21.04mgPhosphorus: 44.88mg
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