Posts Tagged ‘whole grains’

Cherry Portabella-Stuffed Pork Chops

Shaina Olmanson from Food for My Family transforms a comforting fall casserole into an ideal summer dish, filled with sweet summer cherries and hearty mushrooms.

Yield: 4 pork chops

Ingredients

4 thick-cut pork chops
1 ½ cups cooked wild rice
6 ounces baby portabella mushrooms
24 ripe cherries, pitted and chopped
½ red onion, chopped
3 tablespoons extra virgin olive oil
1 tablespoon fresh chopped rosemary, chopped
1 teaspoon black pepper
1 teaspoon kosher salt

Directions

Use a sharp knife to cut a pocket into the pork chops, and make the pocket as big as possible without cutting through the backside. In a medium bowl, mix together wild rice, mushrooms, cherries, red onion, rosemary, olive oil, salt, and pepper. Spoon the stuffing into each chop, trying to get them as full as possible. Place any leftover stuffing into a foil pouch and seal.

Preheat your grill to high and clean the grate. Apply a coating of olive oil or non-stick grilling spray. Place the chops and the foil pouch on the grill, close the lid and allow to cook for about three minutes. Flip the chops and grill for another three minutes.

Turn the heat down to medium, flip, and cook each side for an additional three minutes. Your cooking time will vary considerably depending on the thickness of the chops and the heat of your grill.

When they’re done, remove them to a foil lined plate and cover. Let the pork chops rest for at least five minutes. Serve with leftover stuffing from the pouch.

Caramelized Mushroom and Vidalia Onion Risotto

Sautéed mushrooms add meatiness to vegetarian risotto made with brown rice. Add caramelized onions and this savory dish bursts with complex and delicious flavors.

Yield: 4 servings

Serving Size: 1 cup prepared risotto

Ingredients

1 Vidalia onion, thinly sliced vertically
2 tbsp. canola oil, divided
1 pound crimini mushrooms, sliced
1 cup short-grain brown rice
1/4 cup dry white wine
2 cups low-sodium vegetable or chicken broth
3 cups water
1 1/2 cups frozen peas
1/4 cup reduced-fat Parmesan cheese

Directions

Heat 1 tbsp canola oil in a 10-inch skillet over medium heat. (Do not use non-stick skillet.) Add Vidalia® onions and stir to coat with the oil. Stirring occasionally, let cook until brown (about 30 minutes).

Remove Vidalia® onions from pan, and set aside. Wipe pan clean. Heat remaining olive oil in pan and brown mushrooms (about 15 minutes).

While mushrooms and Vidalia® onions are browning, cook risotto as follows. Heat wine and rice in pot, stir until rice is absorbed. Mix broth and water together. Increase heat to medium-high; stir in 1 cup of water-broth mixture. Cook uncovered, stirring frequently, until liquid is absorbed. Continue stirring and add remaining water-broth mixture, 1 cup at a time, allowing each cup to be absorbed before adding another. Add peas to rice with last cup of liquid. Cook until rice is tender and mixture has a creamy consistency, approximately 1 hour.

Gently stir in caramelized Vidalia® onions, mushrooms, and cheese. Let sit about five minutes and serve.

Nutrition Facts:

Calories: 380; Total Fat: 10g; Saturated Fat: 1.5g; Cholesterol: 5mg; Sodium: 270mg; Protein:12g; Carbohydrates: 58g; Dietary Fiber: 6g

Quinoa-Mushroom Salad

Yields: 2 servings

Ingredients

½ cup red quinoa
1½ cups water
4 tablespoons extra-virgin olive oil, divided
1 cup Maitake mushroom pieces (or any other variety of mushroom, cut into bite-size pieces)
6 shiitake mushroom caps, thinly sliced
1 tablespoon roughly chopped dill
5 leaves flat-leaf parsley
5 thin slices of red onion
½ apple, thinly sliced
1 tablespoon finely-grated Parmesan cheese
1 tablespoon sherry vinegar
Salt and freshly ground pepper

Directions

  1. In a medium saucepan set over high heat, combine the quinoa with the water and bring to a boil. Once boiling, reduce the heat, cover and simmer until at least half the quinoa blooms (the white germ pops from the grain), about 8 minutes. Strain the quinoa through a fine-mesh strainer and spread the grains onto a baking sheet in a thin layer. Set aside to cool to room temperature.
  2. In a medium skillet set over medium-high heat, warm 1 tablespoon of the olive oil and add the Maitke mushrooms. Cook until softened and lightly browned, about 4 minutes. Add the shiitake mushrooms and reserved quinoa to the pan and stir to toss. Warm for 1 minute, then transfer the mixture to a medium mixing bowl.
  3. Add the dill, parsley, onion apple and Parmesan to the quinoa mixture and toss to mix. In a small bowl, whisk together the sherry vinegar and the remaining 3 tablespoons olive oil. Season liberally with salt and pepper, and add to the quinoa. Serve warm.

Mexican Mushroom Chili with Beans and Barley

This vegetarian mushroom chili is great to serve on cold winter nights or brisk fall afternoons.

Yield: 12 servings

Serving size: 1 cup

Ingredients

1 cup barley
4 teaspoons olive oil
1 small onion, chopped
1 clove garlic, finely chopped
3 (8-oz.) packages cremini mushroom, quartered
1 tablespoon chipotle chili powder (not ground chipotle chile peppers) (OR 2 1/2 teaspoons chili powder plus 1/2 teaspoon ground chipotle chile)
2 teaspoons oregano, preferably Mexican
1 teaspoon ground cumin
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 medium red bell pepper, seeded and chopped
2 fresh Anaheim chiles
1 cup frozen corn, thawed
1 (16 ounce) can chili beans, undrained
1 (15 ounce) can crushed tomatoes
2 cups water
2/3 cup low sodium vegetable broth

Directions

1. Bring 4 cups of water to boil in a large saucepot.  Add barley, turn heat down and simmer 30 – 40 minutes or until cooked through. Drain any excess liquid; partially cover to keep warm.

2. Meanwhile, heat olive oil in a large saucepan over medium heat. Add onion and garlic; cook 2 minutes. Add mushrooms, seasonings, salt and black pepper; continue to cook 4 – 5 minutes. Stir in peppers and chiles; cook for an additional 3 – 4 minutes or until vegetables are tender.

3. Stir in all remaining ingredients except barley. Bring to a boil. Reduce heat; cover and simmer for 20 – 25 minutes or until flavors are melded, stirring after 15 minutes to prevent sticking. Add cooked barley and continue to cook 10 minutes.

Nutrition Facts

(for 1 cup): Calories: 222; Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 0g; Sodium: 590mg; Protein: 9g; Carbohydrates: 42g; Dietary Fiber: 10g

Foodservice portion

Mushroom and Chicken Quinoa with Chiles

This chicken and mushroom recipe is low in sodium and easy to make for any family dinner.

Yield: 4 servings

Serving size: 1 cup

Ingredients

3/4 cups quinoa
Cooking spray
8 ounces boneless, skinless chicken breast
3 tablespoons olive oil (divided)
2 cloves garlic, finely chopped
1 oyster mushrooms, roughly chopped
1 small red onion, cut into 1/2-inch dice
1/2 small red jalapeño, seeded and finely chopped
1 small red pepper, seeded and cut into 1/2-inch dice
2 tablespoons fresh parsley, chopped
2 fresh scallions, chopped
1/8 teaspoon red pepper flakes
1/ teaspoon sea salt
dash freshly ground black pepper
1/4 cup fresh lemon juice
2 teaspons balsamic vinegar
5 tablespoons Cotija cheese, crumbled

Directions

1.  Combine quinoa in a medium sauce pan with 1 1/2 cups of water; simmer 10 to 15 minutes. Remove cooked quinoa large bowl; loosely cover to keep warm.

2.  Meanwhile, heat a small skillet over medium heat; spray with cooking spray and add chicken.  Cook 10 to 12 mintues, or until cooked through, turning once through..  Remove and set aside until cool enough to handle.  Cut into 1-inch pieces.

3. Increase oven temperature to 450 degrees. In a large bowl toss together 1 tablespoon olive oil, garlic, mushrooms, onion, peppers, parsley, scallions and red pepper flakes.  Place mix on rimmed baking sheet and cook until vegetables are tender, about 10 minutes stirring once.

4. Toss cooked vegetables with warm quinoa; season with salt and pepper.  Drizzle mixture with lemon juice, balsamic vinegar and remaining 2 tablespoons olive oil.  Toss until evenly mixed.

5.  Add diced chicken and cheese; toss again. Serve warm.

 

Nutritional Information

1 cup serving : Calories: 339; Total Fat: 18g; Saturated Fat: 4g; Cholesterol: 36g; Sodium: 45mg; Protein: 18g; Carbohydrates: 28g; Dietary Fiber: 5g

Foodservice Portion

Mushroom and Chicken Quinoa with Chiles (Foodservice portion)

This chicken and mushroom recipe is low in sodium and easy to make for any family dinner.

Yield: 24 servings

Serving size: 1 cup

Ingredients

  • 4 cups quinoa
  • Cooking spray
  • 2 pounds boneless, skinless chicken breast
  • 1 1/4 cups olive oil (divided)
  • 8 cloves garlic, finely chopped
  • 4 pounds oyster mushrooms, halved
  • 2 large red onions, cut into ½-inch dice
  • 1 small red chili pepper, seeded and cut into ½-inch dice
  • 2 large green bell peppers, seeded and cut into ½-inch dice
  • 2 large red bell peppers, seeded and cut into ½-inch dice
  • 1 cup fresh parsley, chopped
  • 1 cup fresh scallions, chopped
  • 1 teaspoon red pepper flakes
  • 3 teaspoons sea salt
  • ½ teaspoon freshly ground black pepper
  • 1 1/2 cups fresh lemon juice
  • 1/4 cup balsamic vinegar
  • 2 cups Cotija cheese, crumbled

Directions

1. Rinse quinoa thoroughly.  Place in a large stockpot with 8 cups of water; simmer 15 – 20 minutes. Remove cooked quinoa to a 2-gallon bowl; partially cover and keep warm.

2. Heat oven to 350 degrees. Generously coat a hotel pan with nonstick spray; lay out chicken breasts and roast for 12 – 15 minutes. Remove from oven and set aside until cooled. Once cooled, cut into 1-inch pieces.

3. Increase oven temperature to 450 degrees. In a large bowl toss together 1/4 cup olive oil, garlic, mushrooms, onion, peppers, parsley, scallions and red pepper flakes.  Place mix on sheet pan and cook until vegetables are tender, about 10 minutes.  Stir after 5 minutes.

4. Stir cooked vegetables into warm quinoa; season with salt and pepper. Drizzle mixture with lemon juice, balsamic vinegar and remaining 1 cup olive oil. Toss until evenly mixed.

5. Stir in diced chicken and cheese; toss again. Serve warm.

Nutrition Facts

1 Serving : Calories: 339; Total Fat: 18g; Saturated Fat: 4g; Cholesterol: 36g; Sodium: 45mg; Protein: 18g; Carbohydrates: 28g; Dietary Fiber: 5g

Family portion

Mexican Mushroom Chili with Beans and Barley (Foodservice portion)

This vegetarian mushroom chili is great to serve on cold winter nights or brisk fall afternoons.

Yield: 24 servings

Serving Size: 1 cup each

Ingredients

3 cups barley
1/4 cup olive oil
2 medium onions, diced
2 cloves garlic, finely chopped
4 pounds cremini mushroom, quartered
3 tablespoons chipotle chili powder
2 tablespoons Mexican oregano
1 tablespoon ground cumin
2 teaspoons sea salt
1 teaspoon freshly ground black pepper
2 medium green bell peppers, seeded and diced
2 medium red bell peppers, seeded and diced
4 cups frozen corn, thawed
1 (16 ounce) can chili beans, undrained
1 (16 ounce) can pinto beans, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (15 ounce) can tomato sauce
2 (14.5 ounce) cans diced tomatoes, undrained
6 cups water
2 cups low sodium vegetable broth
2 (4 ounce) cans chopped green chilies

Directions

1. Bring 12 cups of water to boil in a large saucepot.  Add barley, turn heat down and simmer 30 – 40 minutes or until cooked through. Drain any excess liquid; partially cover and keep warm.

2. Heat olive oil in a 1-gallon thick bottom saucepot over medium heat. Add onion and garlic; cook 2 minutes. Add mushrooms, seasonings, salt and black pepper; continue to cook 4 – 5 minutes. Stir in peppers; cook for an additional 3 – 4 minutes or until vegetables are tender.

3. Stir in all remaining ingredients except barley. Bring to a boil. Reduce heat; cover and simmer for 20 – 25 minutes or until flavors are melded, stirring after 15 minutes to prevent sticking. Add cooked barley and continue to cook 10 minutes.

Nutrition Facts

(for 1 cup): Calories: 222; Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 0g; Sodium: 590mg; Protein: 9g; Carbohydrates: 42g; Dietary Fiber: 10g

Family portion

Mushroom Barley Risotto

Surprise taste buds by lightening up traditional risotto. Mushrooms, barley and basil combine in this hearty, vegetarian dish.

Yield: 4 portions

Serving Size: 1 1/2 cups prepared

Ingredients

3 tbs parmesan cheese, grated
4 cups fat-free chicken or vegetable broth
Salt
2 tbs Chopped fresh basil
2 tbs Chopped shallots
1 lb Portabella or white button mushrooms, trimmed and sliced
1 cup dry white wine
3 cup Pearl barley, sorted and rinsed
1 Small onion, chopped
2 tbs Olive oil

Directions

In a saucepan, bring the broth to a boil. Cover the pan and turn off the heat.

Heat 1 tablespoon of the olive oil in a deep skillet over a medium flame. Add the onion and sauté until soft. Reduce the heat to low. Add the barley and stir it to coat with oil. Add the wine and cook, stirring, until wine is absorbed. Add the hot broth, 1/2 cup at a time, stirring frequently and adding 1/2 cup more of broth each time the previous addition is almost absorbed. This should take about 30 minutes. (You may have a little broth left over.) If the barley is not yet tender and all the broth is gone, add a little water and cook until it is tender.

Put remaining 1 tablespoon of the olive oil in a skillet over a medium-high flame. Add the mushrooms and shallots and sauté until mushrooms are golden and shallots are soft, about 5 minutes. (If the mixture begins to stick, remove the skillet from the flame and spray the mushrooms with nonstick cooking spray. Return the skillet to the heat and cook until the mushrooms are golden and shallots are soft.)

Stir the mushroom mixture and basil into the barley. Season with salt and pepper. Serve immediately, sprinkled with Parmesan cheese.

NUTRITION FACTS per serving

Calories: 257; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 3mg; Sodium: 167mg; Protein: 8g; Total Carbohydrate: 36g; Dietary Fiber: 2g