When it comes to eating grains, your best bet is to eat “intact grains.” What does that mean? That means go for products that contain the grain in its whole, natural form.
- Brown Rice
Want to go a little more in depth? This is a reader-friendly article on Intact Grains – lots of good info!
Now, back to my favorite intact grain…quinoa! Technically a seed, you use it much like you would rice. Its gluten free, and…bonus…it has 8g of protein per cup!
Finally, an AMAZING quinoa recipe!
Modified from this Cheryl Style Recipe, these are easy, nutritious and delicious! Seriously, these are amazing! No joke, these are (proven) husband and kid friendly!
Pan Fried Quinoa Patties (makes about 8 patties)
- 2 ½ cups cooked quinoa, cooled
- 4 cups kale, cleaned, deveined, chopped small
- 3 eggs, whisked
- 1 tsp salt
- ½ yellow (or white) onion, diced small
- 1 bushel green onion, chopped
- ½ cup Parmesan, grated
- 2 tsp minced garlic
- ¾ cup finely ground bread crumbs (use gluten free breadcrumbs to make this dish gluten free)
- 2 Tbsp olive oil (plus more for frying)
- Mix cooked quinoa, eggs, Parmesan, green onion and salt in large mixing bowl.
- Heat 2 Tbsp olive oil in pan over medium heat. Sautee onion and garlic until soft, about 3 minutes. Add kale and cook until kale is bright green and soft.
- Add kale mixture to quinoa mixture, then add breadcrumb. Mix well.
- Form patties using ½ cup of mixture.
- On clean pan over medium heat, add enough oil to coat bottom of pan.
- Pan fry patties in oil approximately 5 minutes per side.
Nutrition: (per patty)
- 228 Calories
- 13g Fat
- 3g Saturated Fat
- 76mg Cholesterol
- 502mg Sodium
- 40g Carbohydrate
- 13g Protein
Note: Per patty, you meet 106% of your Vitamin A needs for the day and 67% of your Vitamin C needs!