Mike Brooks in the Shape Your Future Healthy Kitchen with Chef Valarie from OU TU Culinary Medicine to show you how to make Meals Ready to Eat.
1 pound of root vegetables, medium dice (carrots, sweet potatoes, potatoes, beets, turnips, parsnips, etc.)
1 tablespoon Dijon mustard
2 teaspoons dry herb (thyme, basil, oregano, Italian herb blend, etc.)
4 cloves garlic, minced and divided
4 teaspoons olive oil, divided
1 teaspoon kosher salt, divided
½ teaspoon ground black pepper, divided
1 cup intact grain (barley, brown rice, wheat berries, quinoa etc.)
**low-sodium vegetable stock or broth, such as Imagine® brand low-sodium vegetable broth (or water)
2 cans beans, drained and rinsed (kidney, black, navy, Northern, chickpeas, cannellini, pinto, etc.)
2 bunches fresh greens, washed and chopped (collards, spinach, Swiss chard, kale, cabbage, mustard greens, etc.) (or use frozen)
1. Preheat oven to 400˚. In a medium bowl, toss root vegetables with mustard, basil, 2 teaspoons olive oil, 2 cloves minced garlic, ½ teaspoon salt and ¼ teaspoon black pepper.
2. Place vegetables on a foil-lined baking sheet. Place in oven and roast for 20-35 minutes (depending on vegetable type and size of dice) or until beginning to turn golden and soften. Remove from oven, set aside and keep warm.
3. In a dry sauce pan, toast grain over medium heat until fragrant and beginning to brown. Add broth, stock, or water and bring to a boil. Reduce heat to low, cover with a lid and simmer for appropriate amount of time for the grain you are using or until liquid is absorbed.
4. Stir in beans and remove from heat. Allow to rest 5-10 minutes.
5. Add remaining 2 teaspoons olive oil to a medium sauté pan and place over medium heat. Add greens and remaining 2 cloves minced garlic. Sauté until wilted and tender. Season with ½ teaspoon salt and ¼ teaspoon black pepper. Remove from heat.
For each serving place grain mixture in a bowl or on a plate, top with greens, top with roasted vegetables. Serve immediately OR freeze for up to a month or refrigerate up to a week.
**The amount of liquid you use will depend on what grain you use.
|Grain (1 cup)||Liquid||Cook time||Yield|
|Barley, hulled||3 cups||45-60 minutes||3.5 cups|
|Barley, pearled||3 cups||25-40 minutes||3.5 cups|
|Bulgur Wheat||2 cups||10-12 minutes||3 cups|
|Quinoa||2 cups||25-40 minutes||3 cups|
|Steel cut oats||4 cups||20 minutes||4 cups|
|Wheat berries||4 cups||Soak overnight, then 45-60 minutes||3 cups|
|Wild rice||3 cups||45-55 minutes||3.5 cups|
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