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Shape Your Future Healthy Kitchen: Meals Ready to Eat

Posted at 10:15 AM, Jan 10, 2021
and last updated 2021-01-11 13:01:09-05

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.


Serves 6

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)LiquidCook timeYield
Barley, hulled3 cups45-60 minutes3.5 cups
Barley, pearled3 cups25-40 minutes3.5 cups
Bulgur Wheat2 cups10-12 minutes3 cups
Quinoa2 cups25-40 minutes3 cups
Steel cut oats4 cups20 minutes4 cups
Wheat berries4 cupsSoak overnight, then 45-60 minutes3 cups
Wild rice3 cups45-55 minutes3.5 cups

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