Grain-Cooking Guide from "Eating Well"
How to cook 7 healthy grains.
Easy cooking instructions for seven healthy whole grains.
Trying to eat more whole grains? Keep trying! Grains provide a
healthy boost of vitamins, minerals, fiber, antioxidants and
phytonutrients. Grains are also rich in carbohydrates— the body's main
fuel supply—so we need a fair amount daily (despite what low-carb/no-
carb gurus say).
The key is to keep portions moderate and skew strongly to whole-grain
versions as often as you can. While the government guidelines urge
you to "make half of your grains whole," we say aim for making most,
if not all, of your grains whole. You'll feel fuller longer, since
whole grains and fiber take longer to digest.
Use this guide to cook tasty whole grains and keep in mind that
directions are for 1 cup of uncooked grain; serving size is 1/2 cup
cooked.
Directions are for 1 cup of uncooked grain.
Barley, Quick cooking
Bring 1 3/4 cups water or broth to a boil; add 1 cup barley. Reduce
heat to low and simmer, covered, 10-12 minutes.
Yield: 2 cups
Per 1/2-cup serving: 86 calories; 1 g fat (0 g sat, 0 g mono); 0 mg
cholesterol; 19 g carbohydrate; 3 g protein; 3 g fiber; 2 mg sodium.
Barley, Pearl
Bring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce
heat to low and simmer, covered, 35-50 minutes.
Yield: 3-3 1/2 cups
Per 1/2-cup serving: 117 calories; 0 g fat; 0 mg cholesterol; 26 g
carbohydrate; 3 g protein; 5 g fiber; 6 mg sodium.
Bulgur
Bring 1 cup bulgur and 1 1/2 cups water or broth to a boil. Reduce
heat to low and simmer, covered, until tender and most of the liquid
has been absorbed, 10-15 minutes.
Yield 2 1/2-3 cups
Per 1/2-cup serving: 96 calories; 0 g fat; 0 mg cholesterol; 21 g
carbohydrate; 3 g protein; 5 g fiber; 7 mg sodium.
Couscous, Whole-wheat
Bring 1 3/4 cups water or broth to a boil. Stir in 1 cup couscous,
Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.
Yield: 3-3 1 /2 cups
Per 1/2-cup serving: 140 calories; 1 g fat (0 g sat, 0 g mono); 0 mg
cholesterol; 30 g carbohydrate; 5 g protein; 5 g fiber; 1 mg sodium.
Quinoa
Rinse in several changes of cold water. Bring 1 cup quinoa and 2 cups
water or broth to a boil. Reduce heat to low and simmer, covered,
until tender and most of the liquid has been absorbed, 15-20 minutes.
Fluff with a fork.
Yield: 3 cups
Per 1/2-cup serving: 106 calories; 2 g fat (0 g sat, 0 g mono); 0 mg
cholesterol; 20 g carbohydrate; 4 g protein; 2 g fiber; 8 mg sodium.
Rice, Brown
Bring 1 cup rice and 2 1 /2 cups water or broth to a boil. Reduce
heat to low and simmer, covered, until tender and most of the liquid
has been absorbed, 40-50 minutes. Let stand 5 minutes, then fluff
with a fork.
Yield: 3 cups
Per 1/2-cup serving: 98 calories; 1 g fat (0 g sat, 0 g mono); 0 mg
cholesterol; 20 g carbohydrate; 2 g protein; 1 g fiber; 3 mg sodium.
Rice, Wild
Cook 1 cup rice in a large saucepan of lightly salted boiling water—
at least 4 cups — until tender, 45-55 minutes. Drain.
Yield: 2- 2 1 /2 cups
Per 1/2-cup serving: 82 calories; 0 g fat; 0 mg cholesterol; 17 g
carbohydrate; 3 g protein; 1 g fiber; 4 mg sodiu
