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Couscous, Whole-wheat

Cook: Bring 1 3/4 cups water or broth to a boil. Stir in 1 cup couscous, Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.

Yield: 3-3 1/2 cups

Nutrition per serving: 140 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 30 g carbohydrate; 5 g protein; 5 g fiber; 1 mg sodium.

Quinoa

Cook: Rinse in several changes of cold water. Bring 1 cup quinoa and 2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 15-20 minutes. Fluff with a fork.

Yield: 3 cups

Nutrition per serving: 106 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 4 g protein; 2 g fiber; 8 mg sodium.

Rice, Brown

Cook: Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand 5 minutes, then fluff with a fork.

Yield: 3 cups

Nutrition per serving: 98 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 2 g protein; 1 g fiber; 3 mg sodium.

Rice, Wild

Cook: Cook 1 cup rice in a large saucepan of lightly salted boiling water— at least 4 cups — until tender, 45-55 minutes. Drain.

Yield: 2- 2 1/2 cups

Nutrition per serving: 82 calories; 0 g fat; 0 mg cholesterol; 17 g carbohydrate; 3 g protein; 1 g fiber; 4 mg sodium.

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