Cooking Grains

Use these guidelines to prepare grain varieties for a simple side dish or in place of pasta or white rice in your favorite recipes.

Quinoa

* Has more protein per serving than any other grain

* Is considered "complete" because it contains all eight essential amino acids

* Can be easily added to soups, salads, and baked goods

* To cook: Rinse in cold water before cooking. Bring 1 cup quinoa and 2 cups broth or water to a boil. Reduce heat and simmer 15-20 minutes or until liquid has been absorbed. Yields 3 cups.



Barley

* Has a chewy, mild taste

* Is protein-rich and contains a type of fiber called beta-glucan, which helps lower cholesterol

* To cook: Bring 1 3/4 cups broth or water to a boil. Add 1 cup barley; reduce heat to low. Simmer, covered, for 10-12 minutes. Yields 2 cups.



Polenta

* Is made from ground yellow or white cornmeal and is traditionally a slow-cooked grain

* Its high starch content makes it smooth and creamy when cooked

* To cook: Bring 4 cups water to a boil. Stir while adding 1 1/3 cups instant polenta in a steady stream, continuing to stir to prevent lumps. Add water as needed. Cook for 5 minutes or more. Yields 4 cups.



Brown Rice

* Rice that is stripped of its inedible outer husk but retains its vitamin-rich bran layer

* Has a nutty flavor and a chewy texture

* Takes longer to cook than white rice but is available parboiled or precooked

* To cook: Bring 2 cups water or broth to a boil and add 1 cup of rice. Reduce heat and cover. Cook for 40 to 50 minutes. Let stand 5 minutes; fluff with a fork. Yields 3 cups.



Bulgur

* Is made from wheat kernels that have been steamed, dried, and crushed

* Has a tender, chewy texture, is versatile and cooks quickly

* To cook: Add 2 1/2 cups boiling water to 1 cup bulgur. Reduce heat to low, cover and simmer for 10-15 minutes or until liquid is absorbed. Yields 2 1/2 cups.



Whole Wheat Couscous

* Made of granular semolina flour

* Staple of North African cuisine; cooks in 5 minutes

* Can be made to be sweet or savory as it has a mild flavor

* To cook: Bring 1 1/2 cups broth or water to boiling; stir in 1 cup couscous. Cover and let stand off heat for 5 minutes. Fluff with a fork. Yields 3 cups.

Originally published in the October 17, 2008, issue of Family Circle magazine.