Whole-Grain Cooking Guide

Whole-Grain Cooking Guide

Use this guide to help pack more whole-grain goodness into your diet.

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Trying to eat more whole grains? Keep at it! Whole grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients, and are also rich in carbohydrates, the body’s main fuel supply.

The Dietary Guidelines for Americans urge you to “make half of your grains whole,” but why not aim higher and make most, if not all, of your grains whole? You’ll likely feel fuller longer, since whole grains generally take longer to digest than refined ones.

Directions are for 1 cup of uncooked grain; serving size is 1/2 cup cooked.

Bulgur

Bring 1 cup bulgur and 1 1/2 cups water 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 to 3 cups

Nutrition per serving: 76 calories; 0 g fat; 0 mg cholesterol; 17 g carbohydrate; 3 g protein; 4 g fiber; 5 mg sodium.

Couscous, Whole-wheat

Bring 1 3/4 cups water to a boil. Stir in 1 cup couscous. Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.

Yield: 3 to 3 1/2 cups

Nutrition per serving: 105 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 24 g carbohydrate; 4 g protein; 3 g fiber; 0 mg sodium.

Quinoa

Rinse in several changes of cold water. Bring 1 cup quinoa and 2 cups water 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

Nutrition per serving: 111 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 4 g protein; 3 g fiber; 6 mg sodium.

Rice, Brown

Bring 1 cup rice and 2 1/2 cups water 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

Nutrition per serving: 108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 3 g protein; 2 g fiber; 5 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 to 2 1/2 cups

Nutrition per serving: 83 calories; 0 g fat; 0 mg cholesterol; 18 g carbohydrate; 3 g protein; 2 g fiber; 2 mg sodium.

By EatingWell.com. © Meredith Corporation. All rights reserved. Used with permission.
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