Posts tagged: whole grain

Wheat Berry Salad

By , August 14, 2013

Wheat berry salad 224x300 Wheat Berry Salad

By Teresa B. G.

I recently was invited to a luncheon at a friend’s house.  While having lunch, someone started a discussion on ‘wheat berries’.  I had never heard the term before and had no idea what that was.  I was thinking it was some sort of a fruit berry I had not heard of.  Well, much to my surprise it is the bran, the germ and the endosperm left intact when the husk of whole wheat grains is removed…..Wheat berries are a whole grain full of vitamins and fiber.  They are nutty and chewy and very good for you and can be used in a variety of ways. Believe it or not, I use it in a salad.  I make this salad frequently and love the flavours in it as do my family and guests.  Pressure cooking makes it quicker and gives it a better flavour and texture. Try it.  It is certain to become one of your favourites!

 

Wheat Berry Salad

 

Ingredients:

  • 2  cups   water
  • 1 cup wheat berries – found in natural food stores
  • ¼ cup raspberry vinegar   ( I do not purchase this, I soak raspberries in vinegar)
  • 1 tbsp balsamic vinegar
  • 2 tsp Dijon mustard
  • ¾ tsp salt
  • ½ tsp pepper
  • 3 tbsp oil
  • ¾ cup thinly sliced green onions
  • ¾ cup dried blueberries
  • ½ cup slivered dried apricots
  • ½ cup  chopped toasted almonds
  • 2 tbsp chopped fresh parsley

Directions

The night before:

Rinse your wheat berries well with cold water and place them in a bowl filled with cold water.  Soak over night. Rinse them thoroughly and drain them.

Pressure Cooking:

Place the wheat berries in the Instant Pot with 2 cups of water and pressure cook for 15 – 20 minutes, manually release pressure when done. If you were doing this on a stove top it would take more water and about 60 minutes. Rinse with cold water and drain.

Dressing and Assembling:

Whisk together the raspberry vinegar, balsamic vinegar, mustard, ¾ tsp salt and pepper in a bowl.  Gradually whisk in the oil until blended.  Stir in the onions, blueberries, apricots, almonds and parsley.  Let it stand for 30 minutes.  Stir in the wheat berries.  Cover and refrigerate for at least 4 hours or up to 24 hours in the refrigerator so that all the flavours meld.  Garnish with fresh parsley and fresh basil.  It is so delicious and a great addition to summer pot lucks.  The salad keeps well in the refrigerator.

Enjoy!

 

 

 

 

Pulled BBQ Beef (for sandwiches)

By , March 2, 2013

PUlled beef Pulled BBQ Beef (for sandwiches)Submitted by Kay A.

I’m not much into beef, but ever so often my hubby needs his beef and fries. I make these sandwiches from whatever beef roast I got on sale months ago and threw in the freezer. Sometimes the meat is very fatty, which is why I trim it after cooking and discard the broth.

Ingredients:

  • 1 1/3 pounds frozen Angus Beef Roast
  • 1 cup water or leftover stock

BBQ sauce

  • 1/2 cup low sugar ketchup
  • 2 teaspoons honey
  • 1/4 teasoon McCormicks GrillMates BBQ Seasoning
  • 1/4 cup water

Makes about 2 1/3 cups. Approximately 150 calories per 1/3 cup serving.

Instructions:

Spray Instant Pot with nonstick spray. Put frozen roast and water/broth into pot. Put lid on, press the meat button and set to 70 minutes. Mix the BBQ sauce ingredients in a bowl and set aside.

When beeps finished, do a quick pressure release. Turn the pot off. Transfer meat to a cutting board and trim off all fat or skin that is visible on the meat and discard. With two large forks, pull the meat apart into chunks.

Pour off the beef broth from the Instant Pot and discard. Put the pulled beef back into the Instant Pot and pour the BBQ sauce over the top. Press the Saute button and mix the contents around. Continue pulling the meat apart with two forks  as the sauce sautés into the beef. This takes less than 2-3 minutes, so don’t walk away.

Here’s my version of a southern BBQ sandwich meal:

Put 1/3 cup of the pulled BBQ meat on a whole grain hamburger bun that has been smeared with Kraft light Olive Oil mayonnaise. Top it with homemade sweet mayonnaise-based coleslaw and then put on the top of the bun. Serve with honey baked beans or homemade oven baked French fries.

 

Mild Chicken and Corn Tortilla Enchiladas

By , January 29, 2013

Submitted by Kay A.

Chicken EnchiladasI used to simmer chicken all day to prepare this recipe. With my Instant Pot, it comes together so much faster! These are very mild (not spicy), creamy chicken and corn tortilla enchiladas. If you like your enchiladas spicy, you will need to kick it up a notch by adding heat to the chicken mixture – that’s what the optional peppers accomplish. These reheat well, so you can make them early in the day and then reheat at mealtime.

Ingredients:

Makes 12 enchiladas that are 250 calories each.

  • 1 pound frozen chicken breasts
  • 2 cups water
  • 1 10 ounce can Green Chili Enchilada Sauce
  • 1 8 oz package of Neufchatel Cheese or reduced fat cream cheese
  • ½ onion, green peppers, hot peppers (whatever you like to spice it up) optional
  • 1 cup chopped spinach (optional but highly recommended for nutrition)
  • 12 whole grain extra thin 6 inch yellow corn tortillas (Mission brand is 80 calories each)
  • 3 ounces of grated cheddar cheese (or as much as you prefer)

 Instructions:

  1. Place frozen chicken breasts in Instant Pot with 2 cups of water. Put lid on, press poultry button and set time to 30 minutes. When beeps finished, either let sit or release pressure immediately based on how much time you have. Pour off liquid and save to use as a weak broth for other recipes.
  2. With chicken still in pot, shred chicken with two large  forks and then add the package of Neufchatel cheese, the spinach, any onions or peppers you might want and 2 tablespoons of the enchilada sauce. Press the Sauté button and use the heat to soften the cheese a little so you can easily combine the contents of the pot. You are not really sautéing anything, so don’t walk away or leave on Sauté for more than 60 seconds.
  3. Preheat oven to 400 degrees. Spray a shallow baking dish that is large enough to hold 12 enchiladas with nonstick spray. Place 2-3 tablespoons of the chicken filling into the middle of each corn tortilla and roll the sides up to form an enchilada. Place seam side down in the baking dish. (Don’t worry if the corn tortillas crack a little in the process.)
  4. Slowly dribble the rest of the enchilada sauce over each enchilada in the baking dish, making sure to wet the top of each tortilla completely. Sprinkle the shredded cheese over the top. Cover with aluminum foil.
  5. Place in the preheated 400 degree oven. After 15 minutes, remove the aluminum foil. Continue to cook in the oven until bubbly and cheese is melted (about 10 minutes).

I serve with a side salad, but Mexican rice or black beans would be yummy.

 

 

Black Sticky Rice Pudding

By , January 23, 2013

Submitted by Kay G.

Ingredients

  • 2 cups whole-grain black sticky rice, white sweet rice or glutinous rice (I prefer the black sticky)
  • 2 cups or 1 can, coconut milk
  • 1/2 cup sugar
  • 1/2 tsp salt
  • 2 Tbs toasted sesame seeds and/or toasted unsweetened shredded coconut (Optional) Strawberries (or mango slice) and mint leaves (optional)

I usually use 1/2 the ingredients.  More than enough for 4-6 individuals served in custard cups.

Instructions

  1. Measure rice into a bowl and rinse the rice a few times until water clears.  cover with at least 2 inches of water and allow to soak 4 or more hours or overnight.
  2.  Drain the rice and place in a heat proof bowl with room enough for the rice grains to expand about a third more than its uncooked bulk.  Add a small amount of boiling water, just enough to cover the rice.  Place the bowl on the trivet that comes with instant pot with 2-3 inches of water  and steam for 30-40 minutes.  Steaming the rice with a small volume of water will leave the top layer of grains intact, retaining a chewy texture which pops in you mouth like nuts.  If you wish softer rice add more water. All of this can be done on a stove top with a steamer but instant pot has an excellent steaming function leaving your stove top free for other things.(I prefer this method versus pressure cooking the rice so I can get the popping texture I love but you can pressure cook the rice for a more glutinous sticky texture.)
  3. While rice is steaming, make the coconut sauce by heating the coconut milk, sugar and salt together in saucepan.  Stir to dissolve sugar and salt and blend the sauce until smooth.  Keep warm.
  4. When the rice is cooked and still hot out of the steamer, add 1/2 of the sauce or enough to thoroughly coat the rice.  Stir and mix well.  The rice should be wet but not swimming in sauce.  Stand 15-20 min to allow the flavor to be absorbed.  Reserve the remaining sauce for spooning over the rice before serving.  Can be served warm or room temperature.
  5. The flavored rice can be molded into a round mound on serving plate and decorated with sesame seed and/or coconut shreds, sliced strawberries and mint leaves for color.  Or dish into individual serving bowls or custard cups, topped with the reserved sauce, toasted seeds, coconut and mint leaf.

Because of the rich, nutty flavor, black rice is usually eaten by itself and not served with fruits, like white rice often is with mangoes.

Super Easy Chunky Chicken and Veggie Soup

By , January 23, 2013

Submitted by Kay A.

Ingredients:

  • 1 lb frozen chicken breasts (3-4)
  • 1 onion quartered
  • 1 carrot, chopped chunky
  • 1 stalk celery, chopped chunky
  • 2 t diced garlic
  • 2 squash or zucchini, chopped chunky
  • 2 medium potatos, skin-on, quartered
  • 1 can Progresso Parmesan Recipe Starters
  • 1 T Italian Seasoning
  • 1 T ground flaxseed (optional, just for added nutrition not flavor) Salt to taste Pepper to taste

Instructions:

  1. Put all ingredients in Instant Pot except salt and pepper. Stir a little to distribute. Close lid, push rice button and set for 12 minutes.
  2. When beeps that finished, allow to depressurize normally.
  3. Remove lid. Using two forks, shread chicken breasts as much as desired in your soup. (Chicken should shred easily and be thoroughly cooked. If not, replace lid, push poultry and cook a few more minutes.)
  4. Stir the soup a little, but not too much or you will mush the vegetables. Add salt and pepper to taste. Replace lid and let sit on “keep warm” for about 30 minutes to fully integrate the flavor in the chicken.
  5. Serve with freshly baked whole grain rolls. Yummy.