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Quick Mexican Brown Rice
Journal as: 3/4 cup starches/legumes with 1 teaspoon fat
Your family might be more inclined to like brown rice if it is in a mixed
dish like this one.
2 tablespoons canola oil
2 cups brown rice, uncooked
3 cups low-sodium chicken or vegetable broth
1 1/2 cups finely chopped white or yellow onions
2 teaspoons minced garlic
1 can (14 1/2 ounces) Mexican style tomatoes
1 bell pepper (any color), finely chopped
Salt and pepper to taste (optional)
- Heat canola oil in a medium nonstick saucepan over medium heat and sautÃ©
the rice just until golden (about 5 minutes).
- Add 1/2 cup if moisture is needed. Add the onions and garlic and sautÃ© for
a couple of minutes.
- Stir in tomatoes (including juice), the rest of the broth, and bell pepper.
Bring mixture to a boil, then reduce heat to low. Simmer, covered, for 20 to 25
minutes or until the broth is absorbed. Add salt and pepper to taste, if
desired, and serve.
Yield: 8 servings
Per serving: 240 calories, 6 g protein, 43 g carbohydrate, 5.7
g fat (0.9 g saturated fat, 2.5 g monounsaturated fat, 1.6 g polyunsaturated
fat), 2 mg cholesterol, 3.3 g fiber, 54 mg sodium (using low sodium chicken
broth and canned tomatoes). Calories from fat: 21%.
Quick-Fix Tabbouleh Salad
Journal as: 1/2 cup starches/legumes with 1 teaspoon fat
Tabbouleh is one of most popular ways to use bulgur. Here's a quick and
1 cup dry bulgur
1 cup boiling water
3/4 teaspoon chicken broth powder (or vegetable broth powder)
1/4 cup toasted pine nuts (or walnut or pecan pieces)
1/2 cup chopped green onions, the white and part of the green
1 1/2 cups diced fresh tomatoes (or 10 cherry tomatoes, quartered)
3 tablespoons lemon juice
1 tablespoons olive oil
Pepper to taste
- Pour boiling water over bulgur in an 8 cup measuring cup or medium bowl.
Let sit 30 minutes or until water is absorbed. Blend 3/4 teaspoon chicken broth
powder with 3 tablespoons very hot water together in a custard cup and set
- Add remaining ingredients, including chicken broth, pine nuts, green
onions, tomatoes, lemon juice, and olive oil. Toss thoroughly and add pepper to
- Cover and chill at least 2 hours.
Yield: 6 servings
Per serving: 137 calories, 5 g protein, 21 g carbohydrate, 5.3
g fat (0.8 g saturated fat, 2.6 g monounsaturated fat, 1.4 g polyunsaturated
fat), 0.4 mg cholesterol, 5 g fiber, 17 mg sodium. Calories from fat: 32%.