When you boost the whole grains in your recipes, you reap nutritional benefits.
Whole grains are higher than their refined counterparts in dietary fiber and vitamins, including B vitamins and vitamin E. Most people, however, relegate their whole-grain consumption to breakfast cereal or whole-wheat sandwich bread for lunch. If you take that approach, you’re missing out on delicious and nourishing ingredients for Two’s Company dinners.
Barley, for example, is a nutty-tasting grain that may lower your cholesterol. Add bulgur to menus, and you’re again getting more dietary fiber as well as iron.
Quinoa is one of my favorite grains. Technically a plant seed, quinoa has the advantage of being high in protein, making it an excellent choice for a vegetarian entree.
If you’ve never made quinoa, you’ll find preparation is easy, although with an extra step. The seed has a bitter coating that needs to be rinsed off. Place quinoa in a fine mesh strainer and hold it under cold running water for a minute.
Cook using twice as much liquid as quinoa. When tender, quinoa swells to several times the original size and shows its translucent pearl-like interior.
Some people enjoy hot quinoa mixed with milk and sugar for breakfast. You can also serve it as a hot side dish to accompany a platter of steamed vegetables. I prefer room temperature quinoa as the base for a salad.
The delicate and nutty taste, reminiscent of pecans, is delicious mixed with vegetables, herbs and a light vinaigrette dressing. If you want a heartier salad, add a cup of cooked, diced chicken breast, a cup of cooked baby shrimp or half a cup of canned salmon.
Quinoa salad
½ cup quinoa
3 tablespoons minced chives or scallions (green parts only)
½ cup chopped tomatoes
2 tablespoons capers
1 tablespoon minced Italian parsley
1 tablespoon canola oil
1½ to 2 teaspoons white wine vinegar
Salt and pepper to taste
Place quinoa in a fine mesh sieve. Hold under cold running water until water runs clear, about 1 minute. Drain. Place in a small pot with 1 cup water.
Bring to a boil. Reduce heat to low, cover and simmer 12 to 15 minutes or until quinoa is tender and bursts its skin. Cover pot and set aside off heat for 5 minutes. Uncover and set quinoa aside to cool.
Combine chives, tomatoes, capers and Italian parsley in medium bowl. Add cooked quinoa. Stir gently but well. Combine oil, 1½ teaspoons vinegar, salt and pepper in a cup. Pour over salad.
Stir gently but well to combine. Taste and adjust vinegar, salt and pepper if necessary.
Makes 2 servings.
TRIBUNE MEDIA SERVICES
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