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LifestyleColumnistsMarge Perry

3 Simple whole-grain dishes

Lemon-herb quinoa with green peas. (April 2011)

Lemon-herb quinoa with green peas. (April 2011) Photo Credit: Marge Perry

TIP Be sure to rinse quinoa (pronounced keen-wa) thoroughly under cold water to ensure the grain does not taste bitter.

LEMON-HERB QUINOA WITH GREEN PEAS

1 cup quinoa

3 tablespoons olive oil, divided

1 cup chopped onion

1 cup peas (thawed, if frozen)

1 tablespoon plus 1 teaspoon lemon juice

1/4 teaspoon salt

2 tablespoons grated Parmesan cheese

1/4 cup mint, chopped

1/4 cup basil, thinly shredded

1. Thoroughly rinse the quinoa in a fine- mesh strainer under cold water. Combine in a saucepan with 2 cups water, bring to a boil and immediately reduce heat to low and cover. Simmer until liquid is absorbed and quinoa is tender with a slight crunch, about 23 minutes.

2. Meanwhile, heat 1 tablespoon of the oil in a medium skillet over medium high. Add the onion and cook, stirring occasionally, until soft and slightly golden, about 6 minutes. Stir in the peas and cook 1 to 2 minutes, until heated through and bright green. Toss with the quinoa.

3. Whisk together the remaining 2 tablespoons olive oil, lemon juice and salt; toss with quinoa and stir in the Parmesan, mint and basil. Makes 6 servings.

Nutritional analysis for each serving 201 calories, 6 g protein, 24 g carbohydrates, 4 g fiber, 9 g fat, 1 g saturated fat, 142 mg sodium

 

PESTO BARLEY WITH ASPARAGUS

1 cup quick-cooking barley

2 tablespoons prepared pesto sauce

1 tablespoon olive oil

1/2 cup chopped onion

12 ounces asparagus, trimmed and cut into 1-inch pieces

1 cup grape or cherry tomatoes, halved

1/3 cup grated Parmesan

1. Cook barley according to package directions; toss with pesto.

2. While barley cooks, heat the oil in a medium-size nonstick skillet over medium high. Add the onion and cook until softened, about 4 minutes. Add the asparagus and cook, stirring often, until bright green and crisp tender, 5 to 6 minutes. Add the tomatoes to the pan, cook 1 minute (to warm) and toss the mixture with the barley. Stir in the Parmesan, add salt and pepper to taste and serve warm or at room temperature. Makes 4 servings.

Nutritional analysis for each serving 258 calories, 10 g protein, 36 g carbohydrates, 7 g fiber, 10 g fat, 3 g saturated fat, 164 mg sodium

 

QUICK-COOKING BROWN RICE WITH ARTICHOKES AND EDAMAME

1 tablespoon olive oil

1/2 cup chopped onion

1 clove garlic, minced

1 carrot, quartered lengthwise

and cut across into very thin slices

1 cup quick-cooking brown rice

11/2 cups lower-sodium vegetable

or chicken broth

1/4 cup orange juice

3/4 cup canned or frozen artichoke hearts, cut into 1/2-inch pieces

1 cup frozen (shelled) edamame, thawed

1 teaspoon fresh thyme, chopped

1 teaspoon orange zest

1. Heat the oil in a saucepan over medium high; add the onion, garlic and carrot; cook, stirring, 3 to 4 minutes, or until the onion is softened.

2. Add rice and cook, stirring, 1 minute. Add broth and orange juice and bring to a boil. Lower heat to simmer, cover and cook 5 minutes, then add the artichokes and edamame. Re-cover and cook another 5 minutes, or until rice is tender and cooked through. Stir in thyme and orange zest and serve. Makes 4 servings.

Nutritional analysis for each serving 274 calories, 9 g protein, 47 g carbohydrates, 6 g fiber, 5 g fat, 1 g saturated fat, 382 mg sodium

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