Shredded Chicken Week: Chicken, Broccoli, and Cheddar Rice Bowls

I'm a slacker.

I know...last week was supposed to Shredded Chicken Week.  Well, to be honest I caught a nasty bug and it was all I could do to get up and move to the couch in my PJ's and watch episodes of The People vs. O.J. Simpson (I'm so behind!) and then crawl back to bed.

So zapped of all energy I didn't get to post the fabulous chicken dishes using the excellent Easy Slow Cooker Shredded Chicken.  But not to fret, I'm back and ready to go! Today is the 1st of three dishes you can make quickly on a weeknight using your pre-cooked shredded chicken!

Let's talk about rice bowls.  They are everywhere aren't they? And let's face it...who doesn't love a good rice bowl.  For lunch or dinner, they are ohhhh so good, filling, and comforting.

Today I'm bringing you a quick 30 minute meal that's kid friendly, weeknight friendly, and adult friendly too!  These Chicken, Broccoli, and Cheddar Rice Bowls are the bomb! They provide you with that comfort feeling and satisfy all your cravings.  I love the cheesy rice and sneaking in the broccoli gets you a serving of vegetables.  Add in some of the warmed shredded chicken that you have from your batch of Easy Slow Cooker Shredded Chicken  and dinner is ready in under 30 minutes.  Love that, and you will too!

Kitchen Note:  I used white long grain rice but you can substitute brown or any other rice you like.  I also used chicken broth instead of water for extra flavor.  I also used a sharp cheddar cheese but you could use a milder one or a white cheddar if you prefer.  For the broccoli, you can either steam your own in a pan or microwave, or buy a bag of frozen broccoli steamers for convenience.

Enjoy!

Chicken, Broccoli, and Cheddar Rice Bowls

serves 4

Rice:

2 cups of white long grain rice

3 cups of chicken broth

2 cups of broccoli florets, steamed and cut into small pieces

Cheese sauce:

2 Tbls unsalted butter

2 Tbls flour

1 3/4 c 2% milk

1 1/2 c sharp cheddar cheese, shredded

1/2 tsp salt

1/4 tsp pepper

Chicken:

2 1/2 cups of shredded chicken, heated

In a medium dutch oven heated over medium high heat, add rice and chicken broth.  Bring to a bowl, reduce heat and cook 20 minutes or until water has evaporated and rice is fluffy.

While rice is cooking make the cheese sauce.  In a medium saucepan over medium heat add butter and melt.  Add the flour and whisk until combined.  Stir until a thickened paste is formed.  Add in the milk and whisk to combine.  Heat at a simmer (not a boil) until bubble form on the edges whisking frequently.  Add cheese and whisk until melted.  Add salt and pepper to season.  Continue to cook until sauce has slightly thickened.  

Fluff the rice with a fork and add the broccoli.  Pour the cheese sauce over the rice and stir to combine.  Add warmed shredded chicken to the rice and mix or place rice in bowls and add chicken to the top.  Serve immediately.

One Pot Dish: Cilantro Lime Chicken with Rice and Beans

I have found that MGG loves simple meals that involve rice. Whether is be a rice bowl of some sort, a grilled meat served over rice or a one pot meal involving rice he's a happy camper.

You see he grew up in a Persian household and their staple is rice.  Most of their dishes are stew-like in nature with lots of veggies and spices thrown in with meat...but all served with or over rice. One of MGG's best qualities is that he loves all types of food.  All ethnicities, all styles.  He's lucky like that. He doesn't have a picky bone in his body.

That makes it really easy for me to please him.  Just serve something with rice!! HaHa!!

Knowing this, I came across a one pot meat on Pinterest from Jaclyn of Cooking Classy that I thought we would both enjoy.  By the way, great blog that you need to check out right away!  The dish has Latin flavors, YUM!  We just love the combination of lime and cilantro combined with chicken and black beans...and yes rice!  Winner in both our books!

We tried this the other night after some holiday shopping.  It was easy to throw together in one large skillet.  The clean up was a breeze (love that!) and the food was outstanding. I contains the perfect combination of flavors. The whole family will love this one and you'll have dinner on the table in no time.  Leftovers can be placed in a tortilla to make a wonderful wrap.

Enjoy!

One Pan Cilantro-Lime Chicken and Rice with Black Beans
Serves: 4

Ingredients 

1 lb boneless skinless chicken breasts, diced into 1-inch cubes
1 Tbsp canola oil
Salt and freshly ground black pepper
2 cloves garlic, minced
1 1/2 cups low-sodium chicken broth
1 (4 oz) can chopped green chilies
2 tsp lime zest
3 Tbsp lime juice
1 (14.5 oz) can black beans, rinsed and well drained
2 cups minute white rice (don't use regular rice!)
1/3 cup chopped cilantro

Directions 

Heat oil in a large skillet over medium-high heat. Once hot add chicken, season with salt and pepper, and saute until cooked through, about 6 minutes, add in garlic at last 1 minute of cooking. Stir in broth, green chilies, lime zest, lime juice, black beans and season with salt and pepper to taste. Bring mixture to a boil, add rice, fully immerse rice in broth (make sure all the rice is submersed!), and allow to boil 20 seconds, then remove from heat and immediately cover with a lid. Let rest 5 - 6 minutes. 

If needed, return pan to medium heat and cook and toss 1 minute to allow rice to absorb excess moisture. Remove from heat, toss in cilantro and let rest uncovered 3 minutes.

slightly adapted from:  Cooking Classy

Chicken and Wild Rice Soup

I'm having a long term relationship with a rabbit.

Mind you, I love rabbits, and would love to be involved with a fluffy, furry creature for the long haul, but this one is not furry. Or fluffy for that matter.  It's manly.  Yes, I said manly.  How so?  Well it's my better half, Mr MGG himself that is the rabbit.  Or more accurately, he EATS like a rabbit!

I've never met a man you enjoys soup and salad way more than beef and potatoes, or chicken, or pork!  Almost every time (almost) we go out to eat for dinner, I order something hot and hearty, like steak, chicken, tacos, or a wonderful pasta dish and what does he order? Salad, and possibly soup.   I think the stereotypical roles of men and woman's eating habits are reversed here!  What is going on???  

I'm used to it now (almost...ummm, not) but I always feel funny ordering this hearty meal and he gets the light, healthy salad.  But I'm not giving up my treat to have a steak.  So what to do?

Join them I guess!  So since he is such a soup fanatic, I myself was craving a hot hearty chicken soup.  During the chilly evenings I love to have soup and crusty bread for dinner. Reminds me of my mom making her Vegetable Beef Soup. Yum!  The best memories.  So I decided to make us a pot of soup last night, substituting the noodles for wild rice.  I just love rice in soup, don't you?

Kitchen Note:  I used Uncle Ben's wild rice mix which is parboiled and cooks in 20-25 minutes.  Using a regular long grain wild rice mix will require you to adjust the cooking time to about 45-50 minutes.

Nothing beats the flavor of chicken soup, and if you are under the weather a little, this soup will fix you right up.

Simple, quick, and tasty.  That's what this dish is all about. You can have this done in under 1 hour (about 45 minutes) By dicing the vegetables into a smaller dice they will cook quicker.

It's MGG approved, so that means your family will love it as well.  He at 2 big bowls and complimented it all the way. Then he leaned over and kissed my cheek and did the dishes... I guess living with a rabbit isn't so bad!

Enjoy a hot bowl of chicken and wild rice soup tonight.  



Chicken and Wild Rice Soup

serves 4-5

2 boneless skinless chicken breast halves
2 Tablespoons canola oil
1/2 large onion, diced
3 large carrots, peeled and diced
2 celery stalks, diced
salt & pepper
10 cups of low sodium chicken broth
1 teaspoon of dried parsley
1/4 teaspoon of garlic powder
1/4 teaspoon of dried thyme
1 cup wild and long grain rice mix (such as Uncle Ben's parboiled wild rice mix)

In a medium pot add water (enough to cover the chicken breasts) and bring it to a boil.  Add the chicken breasts and poach for 25 minutes.

Meanwhile to a medium stock pot, add oil and heat over medium heat.  Add onions and cook 2 minutes, stirring occasionally.  Add carrots and celery and cook about 8 minutes until softened.  Add salt & pepper to taste.  

Add the chicken broth, parsley, garlic powder, and thyme and stir to combine.  Bring to a boil. Simmer for about 10 minutes.  
Remove the chicken from the poaching liquid and allow to cool slightly and cut the chicken into chunks or shred if you prefer.  Add the chicken to the stockpot.  Add the rice and simmer for about 20 minutes or until the rice is cooked. Serve.

Bruschetta Chicken Rice Bowl

Italian Food is a favorite of mine.  Always has been.

It was a given that one day I would travel to Italy as I love the food, the people, the culture, and the history of this wonderful country.  I was blessed to be able to visit Italy with my mom quite a few years ago.  One of the best trips ever!

We stayed in Rome for a week and then we were off to Venice.  Rome is a wonderful city full of history and excellent food.  We were dying over all the food we ate.  We found a quaint restaurant near our hotel that we visited just about every day for either lunch, a snack, or dinner.  It was a family owned restaurant and we became quick friends with the owner, Giuseppe.  His son was living in California at the time, for college, which he was so proud of.  This commonality brought us together quickly and he became a wonderful friend during our stay.

Giuseppe made us feel so welcome in his restaurant, as if we were coming into his home.  The food was heavenly.  He usually had a special made entree which he would recommend and we greedily ate up.  However, every meal started out with a piece of Bruschetta.  Oh the flavors were to die for, the plump, juicy tomatoes, with pungent garlic mixed in, with a drizzle of olive oil and maybe some basil over a toasted baguette!  Oh my!  My mouth is watering just remembering that one delicious piece that opened your appetite.

My love of Bruschetta started there and has never left me. So today I wanted to take those flavors and adding some chicken for protein recreate them in the ever so popular rice bowl.  Everyone loves a rice bowl right?  So why not mix it up and create an Italian one with the outstanding flavors of Brushetta.  Simple, yet tasty.   I made a rice pilaf which provides you with more flavor, however, feel free to use brown rice, long grain white rice, or instant rice.  Anything will do really.  Enjoy this dish as the perfect lunch or dinner in 30 minutes.

Here's to you Giuseppe!


Bruschetta Chicken Rice Bowl

serves 4 

Rice Pilaf:

1/4 c orzo pasta
1 T unsalted butter
3/4 c yellow onion, finely chopped
Pinch of kosher salt
1 c long-grain white rice
1 1/2 c low-sodium chicken broth

Chicken:

2 boneless skinless chicken breasts

salt & pepper

1 tsp garlic powder

2 T olive oil

3 Roma tomatoes, seeded and sliced

2 cloves of garlic, minced

4 tsp fresh parsley, minced

For the rice:  heat a small saucepan over high heat until hot. Add the pasta, and cook, stirring, until golden brown, about 1 1/2 minutes. Add butter and stir until melted.   Add onion and salt, stirring occasionally, until onion is translucent, about 2 minutes. Add rice, and cook, stirring, 1 minute.

Add broth to the pan and bring to a boil. Reduce heat and simmer, covered, 15 minutes. Remove from heat; let pilaf stand, covered, 10 minutes. Fluff with a fork.

Meanwhile pound your chicken between two pieces of plastic wrap to an even thickness about 1/4-1/2".  Sprinkle both sides with salt, pepper, and the garlic powder.  Heat a medium skillet of medium-high heat.  Add the olive oil and allow to heat.  Add the chicken breasts and cook about 4-5 minutes total until cooked through and golden brown. Remove from the skillet and keep warm.  Add the tomatoes and garlic to the skillet and cook, stirring occasionally for 2 minutes until fragrant and heated through.  Slice the chicken in to strips or bite sized chunks.

To assemble the bowls:  Take 4 small individual bowls and place rice in the bottom filling up about 3/4 way up the bowl. Add chicken and tomato/garlic mixture.  Sprinkle with chopped parsley. Serve.

Mediterranean Lemon Chicken

It's been a busy week.

A new branch of my favorite grocery store decided to close it's doors this week.  It's so sad to see such a beautiful store, fully stocked...always...have to close it's doors due to lack of patrons.  This place was never, never crowded.  With 8 checking lanes only 1 was open every time I went with little to no wait in line.

Amazing.  Where do all the people that live in that neighborhood shop?  They must being going to local ethnic stores, or outside their area to another chain grocery store.

So last Wednesday the store advertised 50% off of everything....I mean everything...in the store.  OMG...I've stopped by to pick up a few items before the store closed this week and couldn't find a place to park!  Wondering what was going on I spotted the 50% off sign.  NOW the people come.

So there must have been about 200 people in the store shopping.  All the wine, pasta,candy, canned goods etc...the items were endless (and so was the check out line).  Not wanting to fill my house with random items that I have no place to store, I browsed through the items and chose big ticket items I would get the most bang for my buck.  I got Parmesan cheese wedges I can freeze.  Expensive balsamic, sherry, and champagne vinegars.  Various oils such as walnut and hazelnut.  All at 50% off!  I found some specialty gourmet spices such as saffron to add to my cart.  I hit the jackpot!

I can't wait to cook with my new items....but today is not the day.  I spent 45 min in line to check out (I kept saying "is this worth it?")  But what the heck.   I stood there, laughed with the other people in line to pass the time, watching others keep leaving their cart to run and get one more thing!  

So I'm home around 7 pm and I'm tired.  Time for dinner and I want comfort food.  This Mediterranean Lemon Chicken it just what I'm craving.  Easy to make with either chicken tenders or chicken breasts cut into long strips.  A few veggies, some lemon which makes a great sauce, all served over some Basmati rice.  Don't you love the flavor of Basmati rice? This meal will take you to a comfort zone you won't want to leave.

Enjoy!




Mediterranean Lemon Chicken

serves 4

2 T butter
1 lb chicken tenderloins
1 8 oz pkg sliced mushrooms
1 red bell pepper, cut into thin strips
2 T flour
1 14.5 oz can low sodium chicken broth
1 t lemon zest
2 T lemon juice
1 t fresh thyme, chopped
salt & pepper
cooked Basmati rice

In a large skillet melt butter over medium heat.  Add chicken and cook 4 minutes.  Add mushrooms and bell pepper and cook an additional 5 minutes or until chicken is done and vegetables are tender.  Add flour and cook, stirring for 1 minute.  Add broth, zest, juice, and thyme.  Cook about 4 minutes until thick and bubbly. Season with salt & pepper to taste.  Sever over rice.

Asian Style Fried Rice and Beans

I was visiting with some friends recently that are from Louisiana.  A place I've dreamed of going, but haven't had the chance to get there yet.  Bucket list!

Inevitably when the conversation turns to food there is a lot of talk about Red Bean and Rice.  I mean a LOT.  A symbol of Creole cuisine and thought of as major comfort food.  It uses simple ingredients that may even be leftover from a previous meal.

So why not make a variation of this comfort food displaying the comforts of a different global cuisine.  Let's take this to Asia.  Fried Rice is a popular and common dish.  So why not jazz it up, add some beans, and create another comfort dish sensation.  PLUS...let's use leftover rice.

Do you ever make leftovers?  Rice is a great dish to make a little extra.  It keeps well, you can freeze it, and you use it in so many other dishes from soup to salads, to stir fried rice!

This dish came out so well that everyone loved it.  Second helpings were all around.  There might even have been thirds if you are truely counting.

The pineapple lends some sweetness, the bean protein, and the different sauce ingredients used help make the dish.  There are no eggs in this dish as in the typical one.  The beans are the protein substitute.

It's very easy to whip up and good for you.  Hearty enough for a main course dish.  I hope you enjoy the flavors and a new spin on rice and beans.

Asian Style Fried Rice and Beans

Serves 4

8 ounce can pineapple slices

1 tablespoon of vegetable oil

2 medium of carrots, thinly sliced on the bias

4 cloves garlic, minced

2 teaspoons of grated fresh ginger

2 cups of cooked brown rice or white rice

1 14 ounce can of garbanzo beans (chickpeas), rinsed and drained

1 cup of frozen peas, thawed

3 tablespoons of reduced-sodium soy sauce 

1 tablespoon of rice wine vinegar

2 teaspoons of sesame oil

1/3 cup of snipped fresh cilantro, plus more for garnish

1 lime, halved

Quarter pineapple slices. In a large skillet heat 2 teaspoons of the oil over medium heat. Add pineapple; cook about 2 -3 minutes per side or until golden brown. Remove from skillet. 

Pour the remaining 1 teaspoon oil into the hot skillet. Add carrots and cook for about 5 minutes until tender.  Add garlic and ginger; cook for 30 seconds.

Stir in brown rice, garbanzo beans, and peas. Add soy sauce, rice wine vinegar, and sesame oil. Cook and stir about 4 minutes or until heated through. Stir in the 1/3 cup cilantro. Return pineapple to skillet; heat through.

To serve, squeeze lime over rice. If desired, top with additional cilantro leaves.

Chicken and Mango Rice Salad

Hope you all had a great Labor Day weekend!

Back to work, and back to the routine....so I've been on a salad kick lately and made a few more so I could take them to work for lunch. It is just too dang hot here to go outside...ever!  

You are gonna love this salad!  Plus, it's quick and easy to make.

The wonderful people at Tasty Bite sent me some samples to try and review.  Please note, that all opinions are my own.  Tasty Bite invites you to "Explore all natural, exotic flavors from around the world. Enjoy Tasty Bite by itself as a quick and easy bite, as a side dish. Tasty bite is your solution to a delicious and flavorful meal, ready to eat in 90 seconds!"  They have wonderful prepared packaged Indian and pan-Asian dishes.  

I chose to use the Thai Lime Rice to make a wonderful Chicken and Mango Rice Salad.  I just love rice salads.  Since they are served cold or at room temperature you don't have to fuss with heating them up.  I love the flavors of Thai food, so I decided to keep that theme and jazz up the salad a bit with some fruit and a protein.  Leftover chicken is perfect for this dish, or you can poach some chicken breasts as a quick fix.  The addition of cilantro keeps with the Thai flavors as well, or you can use basil.  The rice itself is steamed in coconut milk, ginger, lemongrass, garlic and basil.  This was a wonderful tender, flavorful rice.  All combined together this made a wonderful rice salad!

The rice is easy to make, just heat the pouch in the microwave for 90 seconds and your good!  Love the ease of having ready made ingredients handy to make these quick dishes.  I was pleasantly surprised by the  ingredients.  See for yourself.

INGREDIENTS
Water, Rice, Coconut Milk, Sunflower Oil, Raw Sugar, Lemongrass, Salt, Lemon Juice, Natural Flavoring(Soy, Vegetables), Basil, Kaffir Lime, Onions, Garlic, Green Chilies, Galangal, Spices. Contains: Coconut. 

I've spotted Tasty Bite pouches recently at Sprout's and Cost Plus World Market, however, they are also in most main grocery stores such as Ralph's, Von's, Whole Foods, Super Target etc.  Be sure to check the site for stores in your area.

All in all, this made a quick meal.  Tasty and fresh, with a good flavor profile.  I look forward to using some of their other items including this rice again.  I'm thinking it would make and excellent side dish to some Thai Basil Chicken Kabobs!  Don't you think?

Chicken and Mango Rice Salad

serves 2

1 pouch 8.8oz Tasty Bite Thai Lime Rice
1 mango, peeled and chopped
1 chicken breast, cooked 
2 T cilantro, chopped

Cook rice according to package directions.  Place in a medium bowl or container and allow to cool slightly.  Meanwhile peel and chop a fresh mango into bite sized pieces.  Add to bowl with rice.  Chop cooked chicken breast into bite sized pieces, or shred if you like.  Add to bowl.  Add chopped cilantro to bowl and stir to combine.  Rice may be refrigerated and served cold or at room temperature.

Beef Stroganoff with Horseradish Sour Cream

Ready for some comfort food?

What a great way to take the chill off, other than making comfort food.  This recipe will have dinner on the table in 30 minutes and is made all in the same skillet.  I just love one pot dishes, don't you? 

Beef Stroganoff was such a big hit back in the 70's and 80's, and for good reason.  You can't beat the flavors of rich beef, mushrooms, sour cream, and horseradish.  Memories of this dish bring back pleasant feelings. Always served over egg noodles, I just love it.  Like eating mashed potatoes, such a homey feeling.

So the other day my love got me a special edition magazine called Cuisine One Dish Dinners. What a great book.  If you happened to see it at the grocery store do yourself a favor and pick on up.  It is filled, filled, filled with excellent recipes, and side dishes.  So this recipe for Beef Tip Stroganoff with Horseradish Sour Cream caught my eye and I knew I needed to make this, and soon.  

It appears as a more elegant version of the old classic with a dollop of horseradish sour cream on top rather than stirred into the entire dish.  Also this version is served over rice instead of noodles.  The recipe also called for Beef tenderloin tips which I substituted for a nice top sirloin steak cut into bite sized pieces.  

This dish turned out perfect.  Better than I remembered and definitely considered comfort food.  Great for the family (omit the horseradish for the kiddos) or even elegant enough to serve company.  I just love this dish and intend to bring back the Beef Stroganoff single handedly.  Would you like to join in?

Beef Stroganoff with Horseradish Sour Cream

Adapted from Cuisine One Dish Dinners

Serves 4

Time:  30 minutes

3 T unsalted butter, divided

1 lb beef top sirloin, cut into bite size pieces

8 oz button mushrooms, stemmed

2 c thinly sliced onions

1 T tomato paste

1 T garlic, minced

3 T flour

½ c dry sherry

1 1/3 c reduced sodium beef broth

½ c sour cream

2 T prepared horseradish

1 T fresh minced dill

2 t lemon juice

white or brown rice, cooked

Melt 1 tablespoon butter in a large skillet over medium-high heat.  Add beef and sear until browned about 2-3 minutes.  Transfer beef to a place using a slotted spoon.  Melt remaining 2 Tablespoon butter in the same pan.  Add mushrooms and cook until beginning to brown, about 3 minutes.  Add onion and cook about 4-5 minutes.  Stir in tomato paste and garlic and cook 1 minute.

Sprinkle mushrooms with flour and cook another minute, stirring.  Deglaze pan with sherry, scraping up any brown bits.  Stir in broth and bring to a boil, stirring frequently.  Stir in beef and return to a boil.  Reduce heat to low and simmer until slightly thickened, about 5 minutes.

For the sour cream, combine sour cream horseradish, dill and lemon juice.  Stir until well combined.  Serve stroganoff over cooked rice and add a dollop of horseradish sour cream.


Linked to:  Weekend Potluck
                Foodie Friday

                Full Plate Thursday

Easy Mexican Rice

Mexican Food is almost a staple when you live in Southern California.

If you grew up here the Latin influence in food was sure to have been part of your diet.  So it's no surprise that it's made in the home...and often!

A few days ago I brought you a wonderful Mexican chicken dish called Chicken Milanesa.  What a great way to eat chicken!  An even better treat is the side dish.  My Easy Mexican Rice is the perfect accompaniment for many dishes.  You know that rice goes with just about everything!  Being a starch it is a perfect foil for all types of protein. 

 This dish is easy to make.  It only takes a few ingredients, and cooks up in about 25 minutes so it's a great dish to make anytime.  This dish is always a big hit with friends, family, and children, plus it's easy to double and make a large batch.  Use leftovers in a quick Arroz con Pollo, which is a baked dish useing rice, shredded cooked chicken and cheddar cheese.  Yum!

Easy Mexican Rice

Serves 4
Time:  25 min plus prep

1 cup long-grain white rice, uncooked
1/4 cup Pure Wesson® Vegetable Oil
1 large onion, chopped (1 large = about 1 cup)
2 cans (8 oz each) Hunt's® Tomato Sauce
1 can (14 oz each) chicken broth

Cook rice and oil in large skillet over medium-high heat 3 minutes, or until rice is lightly browned, stirring frequently.

Add onions cook and stir 5-7 minutes, tender. Stir in tomato sauce and broth.  Bring to a boil over high heat. Cover skillet with lid; reduce heat to low.

Cook 25 minutes, or until rice is tender. Stir before serving.

Seven-Grain Salad with Roasted Pepper, Feta, and a Mustard Dressing

Do you like grains?

Part of my "Eat Well 2013" motto is to incorporate more whole grains in my diet.  How about you? Are you on the whole grain train? 

I've found that there are a lot of grains that I'm unfamiliar with such as faro, buckwheat, and spelt to name a few.  They are just items not really found in our southern diet growing up.  Over the past year though I've dabbled in the cooking of grains.  I've taken grain courses to learn about the different types and their benefits.  We've cooked them and discovered a world of grains other than "rice"!  These edible seeds of cultivated grasses and other plants are a great source of carbs, fiber, protein, and many other nutrients.  Hence, they are good for you!  Quinoa was one of the first grains I fell in love with.  Here are some great recipes I made that you may like featuring quinoa. 

Quinoa Salad with Dried Cranberries and Pecans

Veggie Gyro Salad

Black Bean, Corn and Quinoa Salad

 

Now I've been dabbling with a mix of seven grains.  Grains that are blended into a pilaf style mixture.  Shopping at Whole Foods, I found several wonderful blends of seven-grain pilafs.  One from Kashi, and the other from Seeds of Change.  They include wonderful grains such as long grain brown rice, barley, rye, bulgar, red winter wheat, quinoa, and wild rice. They are easy to make and wonderful as a side dish, or in place of rice in a Asian or Mediterranean meal. 

I've used them in a salad today.  Wonderful flavors of roasted pepper, tomatoes, mint, and feta.  This salad is going to knock your socks off.  The nutty grain flavors are the perfect base for this feast!

So be a little adventurous in 2013 and hop on the whole grain train.  It's a great way to change up the same ole', same old....

Eat Well 2013!

 
Seven-Grain Salad with Roasted Pepper, Feta, and a Mustard Dressing
adapted from BHG

serves 4-6

1 1/2 c seven-grain pilaf mix
1/4 c olive oil
1/2 t lemon peel
3 T lemon juice
1 T coarse ground brown mustard
1 clove garlic, minced
1/2 t cumin
salt & pepper
pinch cayenne pepper
2 medium tomatoes, chopped
1 large cucumber, chopped
1/3 c chopped roasted red peppers
2 T chopped mint
2 T chopped parsley
1/3 c feta cheese, crumbled

Cook pilaf according to package directions.  Cool.

For the dressing, take a covered jar and add the olive oil, lemon peel, lemon juice, brown mustard, garlic, cumin and salt & pepper.  Shake well to incorporate all ingredients.

For a deconstructed salad:  In a large bowl, place cooked pilaf mix, tomatoes, cucumber, roasted red peppers each in their own place .  Top with mint, parsley, and feta cheese.  Serve with dressing.

For a tossed salad:  Place pilaf mix, and all vegetables in the bowl.  Top with mint and parsley.  Toss salad, and sprinkle with feta cheese.  Drizzle the dressing and toss to coat.  Serve.