FLASH in the PAN - grains - Recipe

WHEN YOU'RE IN A HURRY, TRY QUICK-COOKING, NUTRITIOUS GRAINS FOR DINNER

Probably the most useful technique I learned at cooking school was how to make rice the right way. As an amateur, I would invariably open the pot to find grains that were gummed up, dried out or burned. But once I turned pro, my rice was always moist and fluffy.

In my own kitchen, cooking perfect rice became one of my favorite skills and I used it every chance I could--for pilafs, salads, fritters and risottos. Understandably, I soon found myself getting into a rut and relying mainly on rice for the grain component of my diet. So I decided to look beyond rice and discovered a whole array of quick-cooking grains that deliver at least as much taste and nutritional punch yet take less time to cook.

Couscous has become one of my preferred alternatives to rice. What makes it a staple in my pantry is the simple fact that cooking a batch for two takes no more than seven minutes: two minutes to boil the water (or broth for extra richness) and five to steam the grains. Now the hardest part about cooking dinner is timing everything to be ready at the same time the couscous needs to be fluffed with a fork.

One bite was all it took to convert me to quinoa. All this ancient grain needs is a good shower under running water, then a short simmer to get it ready to accompany anything from sun-dried tomatoes to scallions, raisins and pine nuts. Light and fluffy with a unique, delicate flavor, quinoa also makes an excellent base for salads and pilafs.

Bulgur (wheat that's been steamed, dried and cracked) is another great rice alternative. You may have sampled this nutty-tasting grain in tabbouleh, the Middle Eastern salad of tomatoes, cucumbers and mint. All it requires is 15 minutes of simmering. Or, for a chewier texture, simply pour 1 1/2 cups of boiling water over 1 cup of bulgur, cover tightly and soak about 15 minutes, or until the water is absorbed. Bulgur is delicious plain, but additions like curry powder, cumin or chickpeas make it even more enticing.

Like rice, grains benefit from a few little cooking tricks. Water is the quickest and easiest liquid to use, but a good vegetable broth will add a lot more flavor. The heavier the pan, the less likely the chance that the grains will fall victim to burning. After cooking, all grains should be fluffed with a fork since a spoon just makes more clumps.

Adding grains to your diet is good insurance for getting key nutrients. Low-fat and cholesterol-free, whole grains are composed primarily of complex carbohydrates, an outstanding source of sustained energy. They're also packed with minerals, vitamins and protein.

The next time you think about making rice for dinner, reach for couscous, bulgur or quinoa and experience a whole new kind of meal.

Quinoa with Corn and Basil

30 min.

6 SERVINGS

EGG- & DAIRY-FREE

This hearty salad is best during summer months, when fresh basil and corn are at their peak. If you're serving the salad to guests, you can make it several hours ahead and let it sit at room temperature until serving time.

1 1/2 cups uncooked quinoa, rinsed well
1 tsp. salt
2 cups fresh (about 4 ears) or
  frozen corn
1 cup tightly packed basil leaves,
  finely chopped
1/2 cup diced jarred roasted
  red peppers
1/2 cup diced red onion
2 Tbs. olive oil
3 to 5 Tbs. fresh lemon juice
  (1 to 2 lemons)

1. In medium saucepan, combine quinoa, salt and 3 cups water. Bring to a boil over high heat. Cover, reduce heat to low and simmer 12 minutes.

2. Add corn, cover and cook until quinoa is tender but still a little crunchy, about 3 minutes.

3. Drain quinoa mixture and transfer to large serving bowl. Toss well with fork, fluffing quinoa. Set aside to cool slightly.

4. Add basil, peppers and onion. Stir in oil and enough lemon juice to give salad a distinct lemony edge. Adjust seasonings to taste and serve.

PER SERVING: 255 CAL.; 8G PROT.; 8G TOTAL FAT (1G SAT. FAT); 42G CARB.; 0 CHOL.; 374MG SOD.; 5G FIBER

Bulgur, Broccoli and Feta Cheese Pilaf

30 min.

6 SERVINGS

EGG-FREE

The tang of feta cheese gives this simple dish character. For a pleasing accompaniment, try sliced oranges and red onion drizzled with vinaigrette.

1 cup uncooked bulgur
1/2 tsp. salt
3 to 4 Tbs. olive oil
4 medium cloves garlic, minced
2 medium tomatoes, seeded and diced
1 bunch broccoli, stalks peeled and cut
  into bite-size pieces, florets separated
  (5 cups)
1/2 tsp. dried oregano
1 cup crumbled feta cheese (5 oz.)
1/2 tsp. freshly ground pepper

1. In small saucepan, combine bulgur, salt and 2 cups water. Bring to a boil over high heat. Reduce heat to low, cover and simmer until water is absorbed, about 15 minutes. Remove from heat and set aside, covered.

2. Meanwhile, in large skillet, heat 2 tablespoons oil over medium heat. Add garlic and cook, stirring often, 30 to 60 seconds; do not brown. Stir in tomatoes and cook 2 minutes.

3. Add broccoli and oregano; mix well. Add 1/4 cup water, cover and increase heat to medium-high. Cook until broccoli is just tender, uncovering and stirring occasionally, about 5 minutes.