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Whole grains are great “Spanish rice” and other dishes

[ 0 ] July 26 |

If you are trying to include more whole grains in your diet, do not ignore the traditional white rice dishes. It is very easy to convert these recipes by subsituting rice, barley or other whole grains for refined white rice of carbohydrates. Try these 3 recipes, and then use the same strategy in their own favorite rice recipes.


Spanish rice


2 cups of rice or barley


1 cup tomato sauce


a bunch of green onions, minced (white part)


1 teaspoon of chili powder


1/2 teaspoon ground cumin


1/2 teaspoon oregano


pinch of cayenne pepper, to taste


1 cup frozen peas


1/4 cup sliced olives stuffed with (optional)


Chopped cilantro or parsley for garnish (optional) Italian


Combine beans, tomato sauce, onions and spices in a boat. Bring to a boil, reduce heat and simmer 5 minutes. Shaking the peas and olives and cook for 2-3 minutes more. Garnish with coriander or parsley if desired.


4 servings


Wild rice with dried cherries or Cranberries


Here is a simple, festive dish that is a favorite in our House.


4 cups cooked wild rice


drying of 1/2 cup of cherries, dried cranberries or other dried fruit of your choice


Mixed nuts in wild rice while it is still hot, or heat them together in the microwave.


4-6 servings


Biryani


This traditional Indian rice dish is even more delicious and certainly more healthy, when rice or barley.


1 onion, chopped


1 green pepper, diced


2 carrots, diced


1 tablespoon minced fresh gingerroot


1/2 cup of broth


4 cups cooked barley or rice


raisins 1/2 cup of gold


1 16 oz can pink beans or kidney beans, drained


jot of cayenne pepper, or to taste


1 cup frozen green peas


1 ripe, chopped tomato


1/4 cup minced cilantro or Italian parsley leaves


Put the onions, peppers, carrots and root of ginger and 1/2 cup of broth to a boil and simmer, covered, until the carrots are tender, about 15 minutes. Stir in remaining ingredients and heat through.


6-8 servings

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