Heart Healthy Holiday Recipes: Whole Grains

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by WWLTV.com

wwltv.com

Posted on November 7, 2013 at 9:03 AM

WWLTV.com
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The third day in the Eyewitness News Morning Show’s heart healthy holiday recipe series features great tasting whole grain recipes for the family.

Chef Chip Flanagan of Ralph's on the Park and Kim Hemenway of People's Health show how grains are easy to incorporate into a holiday meal as healthy lagniappe side dish.

Quinoa & Whole Grain Blend (nutritional information):

  • Serving size: 1/2 cup Calories: 110
  • Carbohydrates: 20 grams
  • Fat: 2 grams
  • Protein: 4 grams
  • Sodium: 7 mg

Quinoa & Whole Grain Blend (recipe)

  • Servings: 14
  • 1 pound Sunrise blend with quinoa from Indian Harvest
  • 3 cups vegetable stock

Place grain blend in a mixing bowl. Bring stock to a boil. Pour boiling stock over grain blend. Cover with plastic wrap, and let sit for 20 minutes. Uncover and fluff with fork.


Brown Rice (nutritional information):

  • Serving size: 1/2 cup
  • Calories: 97
  • Carbohydrates: 18 grams
  • Fat: 1 gram
  • Protein: 3 grams
  • Sodium: 12 mg

Brown Rice (recipe):

  • Servings: 10
  • 2 cups long grain brown rice
  • 4 cups vegetable stock
  • ½ teaspoon salt

In a medium saucepan, bring water and salt to a boil. Stir in the rice. Cover and turn heat down to low. Cook 40-45 minutes.


Whole Grain Pilaf (nutritional information):

  • Serving size: 1/2 cup
  • Calories: 125
  • Carbohydrates: 20 grams
  • Fat: 2 grams
  • Protein: 3 grams
  • Sodium: 125 mg

Whole Grain Pilaf (recipe):

  • 2 cups Louisiana brown rice, cooked
  • 2 cups whole grain/quinoa blend, cooked
  • 2 ounces dried cherries, steeped in hot water until soft, then chopped
  • cup pecans, dry roasted (1.5 oz.)
  • 4 ounces feta cheese, fat free
  • 1/8 ounce oregano, chopped fine
  • 1/8 ounce chives, chopped fine
  • ½ bunch flat leaf parsley (2 oz.), chopped fine

In a large bowl, toss all ingredients together. If using as a pilaf, place in an oiled casserole pan. Cover and warm in a low oven. Use as is or for a roasted vegetable stuffing.

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