Healthy Cook

Whole in One

by Kate Sherwood, April 2010

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Add these three recipes to your rotation and you’ll increase both your whole-grain intake and your stable of delicious, easy-to-prepare main dishes.

Mushroom-Rosemary Orzo

Serve it as a main dish with a simple green salad or as a side dish with roasted or grilled chicken. Orzo is tiny pasta that’s shaped like rice. If you can’t find the whole wheat version where you shop, try a store like Whole Foods.

extra-virgin olive oil, divided
3 Tbs.
cremini (baby bella) mushrooms, chopped
1½ lbs.
garlic, minced
6 cloves
onion, diced
1
celery, diced
1 stalk
fresh rosemary, leaves removed and minced
2 sprigs
whole wheat orzo
½ lb.
cup Sauvignon Blanc or other dry white wine
1 cup
boiling water
3 cups
peas, thawed from frozen
2 cups
Freshly ground black pepper
 
kosher salt
¾ tsp.
(about 12 Tbs.) freshly grated Parmesan cheese
2 oz.

In a large skillet over medium-high heat, sauté half the mushrooms in 1 Tbs. of the oil until well browned, about 5 minutes. Remove from the pan. Sauté the remaining mushrooms in 1 Tbs. of the oil until well browned.

Push the mushrooms to one side of the skillet and add the last 1 Tbs. of oil to the pan. Sauté the garlic, onions, celery, and rosemary for 2 minutes.

Stir in the orzo and wine and simmer until all the wine is absorbed. Stir in the boiling water and simmer vigorously, stirring often, for 8 minutes. Stir in the reserved mushrooms and the peas and season with pepper and up to ¾ tsp. of salt. Serve with the grated Parmesan. Serves 4.

PER SERVING (2 cups)

  • Calories: 510
  • Total Fat: 16 g
  • Sat Fat: 4 g
  • Protein: 22 g
  • Sodium: 600 mg
  • Cholesterol: 10 mg
  • Carbohydrates: 65 g
  • Fiber: 9 g

Bulgur Chicken Salad

If you don’t like the strong taste of arugula, use baby spinach or mixed salad greens.

bulgur
1 cup
boiling water
1½ cups
boneless, skinless chicken breast
1 lb.
Freshly ground black pepper
 
kosher salt, divided
¾ tsp.
extra-virgin olive oil, divided
4 Tbs.
fresh orange juice
1/3 cup
fresh lemon juice
2 Tbs.
(8 cups) arugula, roughly chopped
5 oz.
cups cherry or grape tomatoes, quartered
2 cups
scallions, thinly sliced
4
avocado
1

Bulgur Chicken Salad

Put the bulgur into a large bowl, pour in the boiling water, and cover. Let stand for 10 minutes, then uncover and allow to cool.

Pat the chicken dry with a paper towel and season with pepper and ¼ tsp. of salt. Sauté over medium heat in 1 Tbs. of the olive oil until golden brown on both sides, about 2 minutes per side. Remove the chicken from the pan, allow it to rest for 5 minutes, then slice.

Make the dressing by whisking together the remaining 3 Tbs. of olive oil with the orange juice, lemon juice, remaining ½ tsp. of salt, and pepper. Add the arugula to the bowl with the bulgur and toss with the dressing. Top with the sliced chicken, tomatoes, scallions, and avocado. Serves 4.

PER SERVING (2½ cups)

  • Calories: 490
  • Total Fat: 25 g
  • Sat Fat: 4 g
  • Protein: 31 g
  • Sodium: 460 mg
  • Cholesterol: 70 mg
  • Carbohydrates: 40 g
  • Fiber: 13 g

Spinach Chickpea Pasta

If the sundried tomatoes are packed in extravirgin olive oil, you can use some instead of the olive oil called for in the recipe.

whole wheat fusilli or other pasta
½ 1b.
extra-virgin olive oil, divided
4 Tbs.
garlic
6 cloves
red pepper flakes (optional)
½ tsp.
sun-dried tomatoes in oil, drained and chopped
½ cup
(16 cups) baby spinach
10 oz.
15 oz. can no-salt added chickpeas
1
freshly ground black pepper
 
kosher salt
½ tsp.
(about 6 Tbs.) freshly grated Parmesan cheese
1 oz.

Boil the pasta according to the package instructions. Reserve 1 cup of the pasta water. Drain the pasta, toss it with 1 Tbs. of the oil, and set it aside.

Meanwhile, in a large, deep pan over medium heat, sauté the garlic, red pepper flakes, and tomatoes in the remaining 3 Tbs. of oil until the garlic is golden, about 1 minute. Add the spinach, chickpeas, and reserved pasta water. (Stir in the spinach in batches if it doesn’t all fit at one time.) Cook while stirring until all the spinach is wilted.

Toss in the pasta, stir to combine it with the chickpea mix, and heat through. Season with pepper and up to ½ tsp. of salt. Serve with the Parmesan. Serves 4.

PER SERVING (2½ cups)

  • Calories: 510
  • Total Fat: 20 g
  • Sat Fat: 3.5 g
  • Protein: 19 g
  • Sodium: 530 mg
  • Cholesterol: 5 mg
  • Carbohydrates: 71 g
  • Fiber: 12 g

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Watch Kate prepare healthy and delicious dishes at youtube.com/cspitv or nutritionaction.org/healthycook.

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