Grains and Pasta

 

Smoked Cheese Polenta

I generally do not have much use for fat-free cheeses but the smoky flavor this cheese adds to the polenta is incredibly satisfying and makes such a nice contrast for a vegetable stew. (10 servings)

  • 8 cups vegetable stock, hot
  • 2 cups Golden Pheasant brand polenta
  • 8 oz. Lifetime Fat-Free Hickory Smoked Cheddar Cheese, grated

Bring about 2" of water to boil in the bottom of a double boiler, reduce to simmer and maintain throughout cooking process. Place 8 cups of stock in the top of the double boiler and bring to a hard boil. Gradually sprinkle in the polenta, whisking constantly to avoid lumping. Cover and cook until the polenta is very soft and smooth, approximately 45 minutes. It is necessary to stir the polenta for a few seconds every 15 minutes or so during the cooking process. After the polenta is creamy add the grated cheese and whisk until thoroughly melted. Once it is cooked the polenta can be held in this double boiler for a couple of hours but it may be necessary to add a bit of hot stock to maintain desired consistency.

Per Serving: Calories: 160 Protein: 10gm Fat: 1gm

Carbohydrates: 27gm Sodium: 865mg

Grilled Polenta

(10 servings)
  • 8 cups vegetable stock, hot
  • 2 cups Golden Pheasant brand polenta

Bring about 2" of water to boil in the bottom of a double boiler, reduce to simmer and maintain throughout cooking process. Place 8 cups of stock in the top of the double boiler and bring to a hard boil. Gradually sprinkle in the polenta, whisking constantly to avoid lumping. Cover and cook until the polenta is very soft and smooth, approximately 45 minutes. It is necessary to stir the polenta for a few seconds every 15 minutes or so during the cooking process.

Spray a cookie sheet with nonstick spray and spread the hot polenta out as evenly as possible. Refrigerate until the polenta is cool and firm. Cut into whatever shapes you would like and cook on a very hot grill or griddle that has been sprayed with nonstick spray.

Per Serving: Calories: 128 Protein: 3gm Fat: 1gm

Carbohydrates: 26gm Sodium: 672mg

Savory Couscous

As with many of the grain side dishes that you'll find here, this makes a lovely filling for a stuffed vegetable. (10 servings)

  • 1 ½ lb. couscous (dry weight), approximately 4 cups
  • ½ tsp. salt
  • 1 tsp. black pepper
  • 1 tsp. ground cumin
  • 2/3 cup canned garbanzo beans, rinsed
  • 1/3 cup currants
  • 5 ½ cups vegetable stock
  • ½ cup chopped parsley

Place the couscous in a large, shallow baking pan (11 x 15). Stir the spices and currants into the dry grain, making sure that the raisins aren't stuck together and that the spices are evenly distributed. Sprinkle the beans on top without stirring them in. Bring the stock to a boil and pour over the grain, stirring gently with a fork just until mixed. Cover with a tight fitting lid immediately and place into a warm oven (200F). Let sit undisturbed for at least 30 minutes.

Before serving, fluff the grain gently with a fork while adding in the parsley. The couscous can be covered and held for a short while in the oven if needed.

Per Serving: Calories: 213 Protein: 7gm Fat: 1gm

Carbohydrates: 47gm Sodium: 524gm

Bulghar Pilaf

(10 servings)
  • 1 ½ cups chopped yellow onions
  • 1 ½ cups chopped celery
  • pinch dried marjoram or basil
  • 4 ½ -5 cups vegetable stock, hot
  • 1 lb. bulghar pilaf
  • pinch black pepper
  • 3-4 Tbsp. chopped parsley

          Wilt the onions and celery with the herbs until soft, it may be necessary to add some liquid. Stir in the bulghar and coat well. Add the hot stock, stir gently, and bring to a boil. Turn heat down to a gentle simmer, cover the pot and simmer until all liquid is absorbed, approximately 20-25 minutes. Resist the temptation to lift the lid. Your pilaf will cook much more evenly if you keep the lid closed. Before serving, fluff in the chopped parsley with a fork.

Per Serving: Calories: 331 Protein: 12gm Fat: 1gm

Carbohydrates: 74gm Sodium: 174mg

Rice: how much, how long?

I find the free boiling method better for white rice. Once the rice is cooked I rinse it briefly under cold water. If you are using an electric rice cooker, use 1- ¾ cups water per cup of white rice and 2 cups water per cup of long grain brown rice.

When cooking brown rice on the stovetop, I use a thick- bottomed pot with a good heavy lid; Le Creuset is ideal. Add rice to boiling water, bring water back to a boil, use a fork to scrape off the bottom of the pot, turn heat to simmer and cover well. I often put a full teakettle on top to insure no steam escaping. After cooking for 25-30 minutes I turn off the heat and let rice finish cooking for 5-10 minutes before serving. I also recommend using a fork to fluff your rice before serving up.

 

long grain white 1 cup raw lots of salted water 20 minutes 2 cups cooked
long grain brown 1 cup raw 2- ¼ cups salted water 30 minutes + 5 steam 2 cups cooked
basmati 1 cup raw lots of salted water 15- 20 minutes 2 cups cooked
 

Yellow Rice

A nice addition to round out an Indian meal or just add some color to your plate. (8 servings)

  • 1 ½ tsp. turmeric
  • 1 ½ tsp. salt
  • 1 gallon boiling water
  • 1 ½ lb. basmati rice

Add turmeric and salt to boiling water. Add rice and cook until just tender. Drain well and fluff in chopped cilantro, if desired.

Per Serving: Calories: 183 Protein: 4gm Fat: 0 gm

Carbohydrates: 34gm Sodium: 325mg

Mexican Rice

(12 servings)
  • 1/3 cup chopped yellow onions
  • ¼ tsp. minced fresh garlic
  • 1 ¼ cups converted or brown rice
  • 2 2/3 cups vegetable stock, hot
  • ¾ cup tomato puree
  • ½ cup diced canned tomatoes with juices
  • ½ lb. fresh or frozen peas and chopped carrots
  • pinch of salt
  • chopped cilantro (optional)

Wilt the onions and garlic in a covered pan with a little water. Add the rice and sauté it until the garlic and onions take on some color. Add the vegetable stock, tomato puree, and juice from the tomatoes to the rice. Bring to a boil and stir gently. Turn down to barely a simmer and cover securely. Leave the rice undisturbed for 25-30 minutes. The liquid should be completely absorbed. Add the peas and carrots for the last 5 minutes, if frozen. If fresh; add carrots the last 10 minutes, then peas the last 5 minutes. Turn off the heat and leave the pan covered until serving. Fluff gently with a fork before serving, mixing with the chopped cilantro if desired.

Per Serving: Calories: 86 Protein: 2gm Fat: 0gm

Carbohydrates: 18gm Sodium: 179mg

Cornbread

(8 servings)
  • 2 cups + 1 Tbsp. all-purpose flour
  • 1 cup yellow cornmeal
  • 3 ½ Tbsp. white sugar
  • 1 Tbsp. baking powder
  • 1 ½ tsp. salt
  • 2 cups nonfat milk
  • 2/3 cup thawed or fresh corn kernels
  • 6 Tbsp. canned diced chilies, drained
  • ¾ cup unsweetened applesauce
  • ½ cup + 1 Tbsp. egg substitute

Preheat oven to 400F and spray an 8" square baking pan with nonstick spray. Sift all dry ingredients together. In a separate bowl whisk all other ingredients until quite frothy. Fold dry ingredients into egg mixture, gently; do not overwork. Spread mixture into prepared pan and spray top with nonstick spray 2-3 seconds. Turn oven down to 375F and bake until lightly browned on top and springs back to the touch, approximately 15-20 minutes.

Per Serving: Calories: 200 Protein: 6gm Fat: 1gm

Carbohydrates: 42gm Sodium: 600mg

Reduced Fat Macaroni and Cheese

(15 servings)
  • 4 quarts boiling water
  • 4 cups dried elbow macaroni
  • 4 ½ cups nonfat milk
  • ½ cup all purpose flour
  • 1 ½ cups nonfat milk, cold
  • 2 ¼ cups grated aged sharp cheddar cheese
  • 2 tsp. salt
  • ¾ tsp. paprika
  • ¼ cup bread crumbs

Cook the macaroni until al dente, approximately 8 minutes, and drain. Rinse under cool water and set aside. Bring larger amount of milk to a simmer in a heavy-bottomed pot. Whisk flour into cold milk until there are no lumps. Whisk the flour and cold milk mixture into the heated milk and stir until thickened. Whisk cheese and seasonings into sauce and combine with cooked pasta.

Prepare a 10x12x2 pan with nonstick spray. Scrape macaroni mixture in and top with breadcrumbs. Bake the casserole in a 325F oven for 25-30 minutes until golden brown on top.

Per Serving: Calories: 318      Protein: 16gm Fat: 12gm

Carbohydrates: 36 gm Sodium: 544 mg

Spinach Basil Lasagna

If you cook the pasta in water or stock before assembling you will need to cut the sauce measurements in half. (12 servings)

  • 1 lb. fat-free ricotta cheese
  • 1/3 cup egg substitute
  • 2 Tbsp. fat-free Parmesan
  • pinch of salt, black pepper and nutmeg
  • 1 package chopped frozen spinach, thawed
  • ¼ cup chopped fresh basil (or 2 Tbsp. dry basil)
  • 1 Tbsp. all purpose flour
  • 1 cup nonfat milk, cold
  • pinch salt, black pepper and nutmeg
  • 12 cups Roasted Red Pepper Sauce (see sauce section)
  • 1 lb. dried semolina lasagna sheets (labeled do not need precooking)
  • 1/3 lb. fat-free mozzarella, grated
  • ¼ lb. fat-free garlic jack or other flavorful cheese, grated
  • 2 Tbsp. fat-free Parmesan
  • 3-4 Tbsp. fat-free Parmesan

Whisk the ricotta with the egg substitute, Parmesan and seasonings. Add thawed the chopped spinach and basil. Whisk the flour and seasonings into the cold milk. Pour the milk into a heavy-bottomed saucepan and whisk over medium heat until thickened slightly. Cover and set aside.

Ladle 2 cups of sauce on the bottom of a 9x13x2" pan. Place a layer of dry pasta sheets to cover. Ladle and spread 2 cups of sauce, sprinkle with ½ the cheese mixture, layer of pasta, 2 cups sauce, ricotta cheese mixture, pasta, sauce, remaining cheese mixture, pasta, sauce, pasta, sauce. Spread warm milk mixture evenly over the top layer of sauce. Sprinkle with extra Parmesan and cover with foil. Bake in a preheated 350F oven for 25 minutes. Remove the foil and continue baking until golden brown on top and bubbling. Let the lasagna rest for a few minutes before cutting it to serve.

Per Serving: Calories: 214 Protein: 16gm Fat: 1gm

Carbohydrates: 32gm Sodium: 350mg

Penne with Roasted Eggplant and Tomato Sauce

This sauce makes a great pizza topping as well with the addition of a little lowfat mozzarella and parmesan cheese. (12 servings)

  • 1 ½ lb. (dry weight) penne pasta
  • 1 oz. dried Chinese mushrooms
  • 1 cup chopped yellow onions
  • 10 Tbsp. mushroom soaking liquid
  • 1 tsp. salt
  • 1 tsp. minced fresh garlic
  • ½ cup julienne roasted peppers
  • 1 ½ cup diced roasted eggplant
  • 3 ½ cups diced canned tomatoes
  • ½ tsp. salt
  • 1/3 cup fresh basil, chopped

Soak the dry mushrooms overnight in 1 quart of boiling water. Make sure the mushrooms are below waterline. The next day, drain and reserve the soaking liquid. Run the mushroom caps under cold water and cut out the stems. Slice the caps thinly and set aside. Strain the soaking liquid through a cheesecloth-lined strainer and pour into heavy-bottomed pot. Reduce by 1/3 volume over high heat. Set aside.

Wilt the onions, garlic and salt in a large sauté pan with the mushroom soaking liquid. Cover the pan and keep the heat low until the vegetables are tender. Add the peppers, eggplant and the reserved mushrooms cooking until all are tender. Add the tomatoes with their juice and cook, uncovered, until thickened. Add the fresh basil just before serving.

Per Serving: Calories: 232 Protein: 8gm Fat: 2gm

Carbohydrates: 18gm Sodium: 758mg

Mushroom Pasticcio

We serve this as a reduced fat entree in the cafe using lowfat milk and full fat cheeses. It still comes to less than 12 grams of fat per serving and is rich and delicious. (12 servings)

  • 2 cups chopped yellow onions
  • 4 cups sliced mushrooms
  • 1 cup chopped zucchini
  • 1 tsp. salt
  • pinch black pepper
  • 1 tsp. minced fresh garlic
  • ½ tsp. dried rosemary, ground
  • 1 cup nonfat ricotta cheese
  • 2/3 cup egg substitute
  • 1 cup +1 Tbsp. nonfat milk
  • ½ tsp. salt
  • pinch black pepper
  • pinch nutmeg
  • 3 lbs. Healthy Choice or other fat-free tomato sauce
  • 12 oz dried penne pasta, cooked until al dente
  • 3 Tbsp. bread crumbs
  • 2 Tbsp. chopped parsley
  • 2 Tbsp. diced roasted red peppers

Wilt the onions, mushrooms and zucchini with the garlic, herbs and salt. You may need to add a little water to keep them from sticking. Cover the pan and cook until the vegetables are wilted and slightly browned, set aside.