Healthy Cooking: A New Twist on Healthy Grains
This mixture of healthy grains cooks in the same amount of time - in the same pot - on its own. Imagine what you can get done in the meantime!
Serves: 6
Prep Time: 5 minutes
Cook Time: 1 hour, 45 minutes
Nutrition facts per serving:
236 calories, 1 g fat (4% of calories), 0 g saturated fat, 49 g carbs, 9 g protein, 8 g fiber, 10 mg calcium, 2 mg iron, 181 mg sodium
Plus, these tasty grains make a nutritious addition to your overall balanced healthy diet.
Ingredients for healthy grains mixture
1 cup whole rye (also called "rye berries")1 cup white (soft) wheat berries
½ cup wild rice
½ cup pearl barley (optional)
5 ¾ to 6 ¾ cups water
½ cup minced red onion (optional)
½ teaspoon salt (or to taste)
Directions for healthy grains mixture
Rinse all the grains together in a strainer. Place in a medium-large saucepan with 5 ¾ cups water (6 ¾ cups if you are including the optional barley). Bring to a boil, cover, and simmer over the lowest possible heat for 1 ½ hours.
Check the grains and see if they are done to your liking. (This is a chewy pilaf.) If you would like them somewhat softer, cook them, covered, for another 10 to 15 minutes. However, if they seem about right, but there is still some water left, just turn up the heat a little, and cook them uncovered, stirring often, for about 5 to 10 minutes longer. The water will evaporate, but the grains will not overcook. (Alternatively, you can drain out any extra water by placing the cooked grains in a colander in the sink and leaving them there for 10 minutes or so.)
Add minced red onion, if desired, and salt to taste. Fluff with a fork, and serve.
Use Shape as your source of healthy cooking recipes for your balanced healthy diet and for your information about nutrition facts in these delicious dishes.
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