Including whole grains as part of a healthy diet may reduce your risk of heart disease, diabetes and cancer and can help with weight management. The most recent Dietary Guidelines for Americans recommends making at least half of the grains you eat whole grains. Not only are whole grains loaded with fiber and nutrients, they have a ton of flavor! It’s time to think outside the box of bread, pasta, and brown rice. Check out the video on some tasty and inexpensive whole grains you can easily incorporate in to your diet!
Ingredient | Price |
1 cup quinoa | $2.65 |
1 ½ cup water or low sodium chicken or vegetable stock | varies |
1/4 c chopped cilantro | $0.05 |
1/4 c lime juice | $0.25 |
1 (15oz) can black beans, rinsed and drained | $1.00 |
1 cup chopped tomatoes | $0.50 |
1 cup chopped bell peppers | $1.50 |
1c corn kernels | $0.50 |
1 tsp chili powder | ** |
Optional: ¼ c diced jalapeno | $0.15 |
Makes 8 servings. $0.83/serving | |
Lightly toast couscous. Combine couscous and water in a sauce pan and bring to a boil. Lower heat and simmer, covered, until quinoa is cooked (15-20 minutes). Fluff gently with a fork. Add remaining ingredients.
Serving size ¾ cup. Nutrition information: 154 calories, 2.3g fat, 214mg sodium, 28.4g carbohydrate, 5.3g fiber, 6g protein.
Italian Couscous
Ingredient | Price |
Stock: 1 1/2 c water + 1 can (14.5oz) Italian-style diced tomatoes **only need 1 1/4 c stock ** | $0.98 |
1T olive oil | $0.12 |
1c whole wheat instant couscous | $0.75 |
½ c quartered cherry tomatoes | $0.50 |
2T chopped basil | $0.15 |
1/3c shredded parmesan cheese | $0.31 |
Makes 4 servings. $0.70/serving | |
Heat oil in a pan and add couscous. Toast couscous stirring constantly until golden brown. Pour in 1 1/4 cup boiling stock and immediately cover with lid. Remove from heat and allow to sit for 5-10 minutes. Fluff gently with a fork. Add tomatoes and cheese, and garnish with basil. Serve warm or cold. Enjoy!
Serving size: ¾ cup. Nutrition information: 184 calories, 6.3g fat (2g saturated), 386mg sodium, 23.8g carbohydrate, 2.3g fiber, 7.1g protein
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