Shrimp Barley Risotto with Chili Gremolata

Ingredients

1 tbsp olive oil
1 medium brown onion (150 g), chopped finely
2 cloves garlic, crushed
2 cups (300 g) pearl barley
4 cups vegetable stock
500 g peeled uncooked medium shrimp
45 g baby arugula leaves
1/4 cup finely grated Parmesan cheese
160 g labne cheese

Chili Gremolata

1 Tbsp finely grated lemon rind
1 fresh long red chili, seeded, chopped finely
2 tbsp finely chopped fresh flat-leaf parsley

Method

  1. To make chili gremolata, combine ingredients in a small bowl.
  2. Heat oil in a large saucepan over medium-high heat, cook onion and garlic, stirring, for 5 minutes or until onion softens.
  3. Add barley and cook, stirring, for 1 minute or until coated.
  4. Add stock, bring to the boil. Reduce heat to low. Simmer, covered, for 30 minutes or until barley is almost tender.
  5. Add shrimp. Simmer, uncovered, for 5 minutes or until barley is tender and liquid is absorbed.
  6. Add Parmesan and arugula. Stir to combine.
  7. Serve risotto topped with labne cheese and chili gremolata.

Makes 4 servings.

Source: Everyday Power Foods

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Vegetarian Millet Arancini Croquettes

Ingredients

2 cups water
2/3 cup uncooked millet
1 tablespoon margarine
3 garlic cloves, minced
5 ounces fresh baby spinach
2 ounces part-skim mozzarella Cheese, shredded (about 1/4 cup)
1 ounce Parmigiano-Reggiano cheese, grated (about 1/4 cup)
1/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 large egg whites
1 large egg
1 cup whole-wheat panko (Japanese breadcrumbs)
3 tablespoons canola oil

Method

  1. Combine 2 cups water and millet in a small saucepan. Bring to a boil, cover, reduce heat, and simmer 25 minutes. Remove from heat and let stand 10 minutes. Fluff millet with a fork. Place in a large bowl and cool slightly.
  2. Heat a medium skillet over medium heat. Add butter and swirl until butter melts. Add garlic and cook 2 minutes, stirring frequently.
  3. Add spinach, cook 1 minute or until spinach wilts, tossing constantly.
  4. Add spinach mixture to millet. Stir in cheeses, salt and pepper, egg whites, and egg.
  5. Place panko in a shallow dish.
  6. Divide millet mixture into 24 equal portions, shaping each into a ball. Lightly dredge balls in panko, flattening each slightly into a 2-inch patty.
  7. Heat a large nonstick skillet over medium heat. Add 1-1/2 tablespoons oil to pan. Add 12 patties to pan. Cook 3 minutes on each side or until browned and thoroughly heated.
  8. Repeat above procedure with 1-1/2 tablespoons oil and 12 patties.

Makes 12 servings.

Source: Everyday Whole Grain

Turkey and Vegetable Gumbo

Ingredients

4 oz turkey sausages, cut into 1-inch slices
1 onion, chopped
2 garlic cloves, peeled and minced
2 celery stalks, sliced crosswise
1 red bell pepper, seeded, deribbed and chopped
2 teaspoons chili powder
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon hot pepper sauce
12 oz sliced okra
3 large tomatoes, peeled, seeded and diced
1/2 cup uncooked pearl barley
3 cups chicken stock or reduced sodium chicken broth

Method

  1. Coat a large nonstick saucepan with nonstick cooking spray and place over medium heat. Add the sausage and saute until browned all over and no longer pink in the center, about 5 minutes.
  2. Add the onion, garlic, celery and bell pepper. Saute until the vegetables are tender, about 5 minutes.
  3. Add the chili powder, thyme, oregano, bay leaf, salt, hot pepper sauce, okra, tomatoes, barley and stock or broth and bring to a boil. Reduce the heat to low and simmer, stirring frequently, until the gumbo thickens and the barley is tender, about 30 minutes. Remove and discard the bay leaf.
  4. To serve, divide among 4 individual bowls.

Makes 4 servings.

Source: Cooking for Healthy Living

Apple Cinnamon Breakfast Quinoa

Ingredients

2 tsp butter or vegan buttery spread
1 cup diced unpeeled apples
3/4 cup unsweetened almond milk (or dairy milk)
2 tbsp dried currants or raisins
2 tbsp sliced almonds
2 tsp coconut sugar, pure maple syrup or liquid honey
1/2 tsp each ground cinnamon and vanilla
1-1/2 cups cooked quinoa

Method

  1. Melt butter in a small non-stick skillet over medium heat. Add apples. Cook and stir for about 2 minutes, until apples begin to soften.
  2. Add milk, currants, almonds, coconut sugar, cinnamon and vanilla. Mix well and cook until bubbly around edges but not boiling.
  3. Add cooked quinoa. Continue to cook, stirring often, until some of the milk has been absorbed and mixture thickens, about 2 minutes.
  4. Serve hot topped with more cinnamon, if desired.

Makes 2 servings.

Source: Yum & Yummer

Three-grain Raspberry Muffins

Ingredients

1/2 cup rolled oats
1 cup 1 percent low-fat milk or plain soy milk
3/4 cup all-purpose (plain) flour
1/2 cup cornmeal, preferably stone-ground
1/4 cup wheat bran
1 tablespoon baking powder
1/4 teaspoon salt
1/2 cup dark honey
3 1/2 tablespoons canola oil
2 teaspoons grated lime zest
1 egg, lightly beaten
2/3 cup raspberries

Method

  1. Preheat the oven to 400 F. Line a 12-cup muffin pan with paper or foil liners.
  2. In a large microwave-safe bowl, combine the oats and milk. Microwave on high until the oats are creamy and tender, about 3 minutes. Set aside.
  3. In a large bowl, combine the flour, cornmeal, bran, baking powder and salt. Whisk to blend. Add the honey, canola oil, lime zest, oats mixture and egg. Beat just until moistened but still slightly lumpy. Gently fold in the raspberries.
  4. Spoon the batter into the muffin cups, filling each cup about 2/3 full. Bake until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean, 16 to 18 minutes.
  5. Transfer the muffins to a wire rack and let cool completely.

Makes 12 servings.

Source: Mayo Clinic Dash Diet