Healthy Cook

The Grain Event

by Kate Sherwood, October 2013

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Whole grains cook much faster if you boil them in plenty of water, as you would pasta. Our recommended half-cup serving for grains can seem skimpy, so we’ve piled on the vegetables and upped the serving size to 1 cup.

Mixed Rice with Roasted Peppers & Red Onion

Serves 6 | Total time: 40 minutes.


We used Lundberg’s Wild Blend rice. You can use any whole grain for this recipe, adjusting the cooking time as needed.

mixed rice (wild, brown, black, etc.)
¾ cup.
bell peppers, diced
2
extra-virgin olive oil, divided
2 Tbs.
red onion, diced
1
balsamic vinegar
2 Tbs.
pine nuts
¼ cup
golden raisins
¼ cup
kosher salt
½ tsp.

In a large pot, boil the rice in plenty of water until tender, about 30 minutes. • While the rice is cooking, preheat the oven to 450°F. • Line two rimmed baking sheets with foil. On one, toss the peppers with 1 Tbs. of the oil. On the other, toss the onion with the remaining 1 Tbs. of oil and the vinegar. Roast for 15 minutes. • Add the pine nuts to the peppers and the raisins to the onions and continue to roast until the nuts are browned, 4-5 minutes. • Drain the rice well and toss with the peppers and onions. • Season with up to ½ tsp. of salt.

PER SERVING (1 cup)

  • Calories: 180
  • Total Fat: 8 g
  • Sat Fat: 1 g
  • Protein: 3 g
  • Carbohydrates: 28 g
  • Fiber: 3 g
  • Sodium: 170 mg

Creamed Cauliflower & Brown Rice

Serves 6 | Total time: 40 minutes.


This simple, scrumptious dish tastes remarkably creamy but uses no cream. Remove a few pieces of browned cauliflower for garnish and serve with lemon wedges.

cauliflower, chopped into small pieces
1 lb.
extra-virgin olive oil
3 Tbs.
cloves garlic, minced
3
cup short-grain brown rice
¾ cup
grated parmesan cheese
⅓ cup
lemon juice
1 Tbs.
kosher salt
½ tsp.
freshly ground black pepper

In a large, heavy pot over medium heat, sauté the cauliflower in the oil until browned, about 3 minutes. • Stir in the garlic and cook for 1 minute. • Stir in the rice with 3 cups of water and bring to a boil. Cover and adjust the heat to simmer for 25 minutes. • Uncover and stir until the cauliflower starts to fall apart. Continue simmering until the rice is tender, about 5 minutes. • Remove from the heat and stir in the parmesan and lemon juice. • Season with up to ½ tsp. of salt and plenty of black pepper.

PER SERVING (1 cup)

  • Calories: 190
  • Total Fat: 9 g
  • Sat Fat: 2 g
  • Protein: 5 g
  • Carbohydrates: 23 g
  • Fiber: 2 g
  • Sodium: 260 mg

Wild Rice Sauté

Serves 4 | Total Time: 45 minutes


Crunch. Flavor. Color. This dish has it all. It’s best when made with a tart-sweet apple like a Granny Smith.

wild rice
¾ cup
large carrot, finely diced
1
stalk celery, thinly sliced
1
canola oil
1 Tbs.
apple, finely diced
1
scallions, sliced
6
dijon mustard
1 Tbs.
kosher salt
⅛ tsp.
freshly ground black pepper

In a large pot, boil the rice in plenty of water until tender, about 40 minutes. • While the rice is cooking, in a large skillet, sauté the carrot and celery in the oil over medium heat until tender, 3-5 minutes. • Stir in the apple and scallions and cook until just hot, 1-2 minutes. • In a small bowl, mix the mustard with 2 Tbs. water. • Drain the rice and add to the skillet. Remove from the heat and stir in the diluted mustard. • Season with up to ¹∕8 tsp. of salt and freshly ground black pepper.

PER SERVING (1 cup)

  • Calories: 170
  • Total Fat: 4 g
  • Sat Fat: 0 g
  • Protein: 5 g
  • Carbohydrates: 31 g
  • Fiber: 3 g
  • Sodium: 170 mg

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