Grain toppings

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These healthy grain toppings are from the September issue of Nutrition

Action Healthletter.

 

Cheesy Spinach

Mediterranean Mix

Southwestern-Style

* Exported from MasterCook *

 

Cheesy Spinach

 

Recipe By : Nutrition Action Healthletter, 9/99

Serving Size : 4 Preparation Time :0:00

Categories : Grains And Cereals Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil

2 garlic cloves -- finely diced

2 cups steamed fresh or frozen chopped spinach

1 cup mushrooms -- sliced

1/4 te salt

1/2 teaspoon black pepper

2 cups hot cooked bulgur

1/4 cup grated Romano cheese

 

Heat the olive oil in a large skillet over medium heat. Add the garlic and

gently saute6 for a minute or two. Add the spinach and mushrooms. Saute

for another 2 minutes. Add the salt and pep- per. Combine the mixture

with the cooked bulgar (or other grain). Sprinkle with the Romano cheese

and mix thoroughly. Makes 4 one-cup servings.

 

PER SERVING: Total Fat: 5 grams, Saturated Fat: 1 gram, Fiber: 7 grams,

Sodium: 300 mg, Cholesterol: 7 mg, Carbohydrate: 22 grams, Protein: 8 grams.

 

 

 

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* Exported from MasterCook *

 

Mediterranean Mix

 

Recipe By : Nutrition Action Healthletter, 9/99

Serving Size : 4 Preparation Time :0:00

Categories : Grains And Cereals Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/3 cup red wine vinegar

2 teaspoons olive oil

1 garlic clove -- finely diced

1 teaspoon black pepper

1/4 teaspoon salt

1 cup green bell pepper -- chopped

1 cup red bell pepper -- chopped

1/2 cup cucumber -- chopped

1/4 cup black olives -- sliced

1/4 cup red onion -- chopped

1/4 cup parsley -- chopped

2 cups cooked quinoa

 

Combine the first five ingredients in a small container. Cover and shake

well. Mix together the remaining ingredients (except the quinoa or other

grain) in a large bowl. Pour the vinegar mixture over the vegetable

mixture and combine well. Add to the cooked quinoa. Mix again. Chill 2

to 3 hours or until cold. Makes 4 one-cup servings.

 

PER SERVING Calories: 80, Total Fat: 5 grams, Saturated Fat: 1 gram, Fiber:

4 grams, Sodium: 230 mg, Cholesterol: 0 mg, Carbohydrate: 30 gram, Protein:

5 grams.

 

 

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* Exported from MasterCook *

 

Southwestern-Style

 

Recipe By : Nutrition Action Healthletter, 9/99

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Rice Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil

1/2 cup zucchini -- chopped

1/2 cup red hell pepper -- chopped

1/2 cup corn kernels

1/2 cup red onion -- chopped

1 cup black-eyed peas -- cooked

1 1/2 teaspoons chili powder

1 1/2 teaspoons cumin

1 teaspoon black pepper

1/4 teaspoon salt

2 cups hot cooked brown rice

 

Heat the olive oil in a large skillet. Add the zucchini, red pepper, corn,

and red onion. Saute for about 3 minutes. Add the black-eyed peas, chili

powder, cumin, black pepper, and salt. Heat through for another 3 minutes.

Stir the mixture into the cooked brown rice (or other grain). Makes 4

one-cup servings.

 

PER SERVING: Calories: 210, Total Fat: 4 grams, Saturated Fats: 1 gram,

Fiber 6 grams, Protein: 7 grams, Sodium: 390 mg, Cholesterol 0 mg,

Carbohydrate: 39 grams.

 

 

 

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