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Amazing Grains: Healthy Family Dinners

  • Kim Cornelison

    Winter Wheat Berry Salad

    Makes: 4 servings

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  • Yunhee Kim

    Pork Fried Rice

    Makes: 4 servings

    Prep: 10 minutes

    Cook: 6 1/2 minutes

    Find the recipe here

  • Yunhee Kim

    Turkey Quinoa Alfredo

    Makes: 4 servings

    Prep: 5 minutes

    Bake: 50 minutes

    Find the recipe here

  • Yunhee Kim

    Skewers & Couscous

    Makes: 4 servings

    Prep: 10 minutes

    Broil: 8 minutes

    Find the recipe here

  • Yunhee Kim

    Chicken & Barley Salad

    Makes: 4 servings

    Prep: 5 minutes

    Cook: 10 minutes

    Find the recipe here

  • Yunhee Kim

    Bulgur-Stuffed Squash

    Makes: 6 servings

    Prep: 5 minutes

    Bake: 45 minutes

    Find the recipe here

  • Yunhee Kim

    Polenta with Cauliflower

    Makes: 6 servings

    Prep: 5 minutes

    Cook: 5 minutes

    Bake: 50 minutes

    Find the recipe here

  • Yunhee Kim

    Cooking Grains

    Use these guidelines to prepare grain varieties for a simple side dish or in place of pasta or white rice in your favorite recipes.

    Quinoa
    * Has more protein per serving than any other grain
    * Is considered "complete" because it contains all eight essential amino acids
    * Can be easily added to soups, salads, and baked goods
    * To cook: Rinse in cold water before cooking. Bring 1 cup quinoa and 2 cups broth or water to a boil. Reduce heat and simmer 15-20 minutes or until liquid has been absorbed. Yields 3 cups.

    Barley
    * Has a chewy, mild taste

    * Is protein-rich and contains a type of fiber called beta-glucan, which helps lower cholesterol
    * To cook: Bring 1 3/4 cups broth or water to a boil. Add 1 cup barley; reduce heat to low. Simmer, covered, for 10-12 minutes. Yields 2 cups.

    Polenta
    * Is made from ground yellow or white cornmeal and is traditionally a slow-cooked grain
    * Its high starch content makes it smooth and creamy when cooked
    * To cook: Bring 4 cups water to a boil. Stir while adding 1 1/3 cups instant polenta in a steady stream, continuing to stir to prevent lumps. Add water as needed. Cook for 5 minutes or more. Yields 4 cups.

    Brown Rice
    * Rice that is stripped of its inedible outer husk but retains its vitamin-rich bran layer
    * Has a nutty flavor and a chewy texture

    * Takes longer to cook than white rice but is available parboiled or precooked

    * To cook: Bring 2 cups water or broth to a boil and add 1 cup of rice. Reduce heat and cover. Cook for 40 to 50 minutes. Let stand 5 minutes; fluff with a fork. Yields 3 cups.

    Bulgur

    * Is made from wheat kernels that have been steamed, dried, and crushed

    * Has a tender, chewy texture, is versatile and cooks quickly

    * To cook: Add 2 1/2 cups boiling water to 1 cup bulgur. Reduce heat to low, cover and simmer for 10-15 minutes or until liquid is absorbed. Yields 2 1/2 cups.

    Whole Wheat Couscous

    * Made of granular semolina flour

    * Staple of North African cuisine; cooks in 5 minutes

    * Can be made to be sweet or savory as it has a mild flavor

    * To cook: Bring 1 1/2 cups broth or water to boiling; stir in 1 cup couscous. Cover and let stand off heat for 5 minutes. Fluff with a fork. Yields 3 cups.


    Originally published in the October 17, 2008, issue of Family Circle magazine.

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