Whole Grains

This was my forth In the Kitchen column from 2014. One difference I have made between then and now, I use canola more often than I do olive oil. Canola is grown here in Oklahoma and according to many is healthier for us.


I wrote about beans being an excellent source of protein last week.  They are also a great source of unrefined complex carbohydrates.  My heart healthy diet recommends that I eat at least five servings per day (one-half cup cooked equals one serving) of unrefined complex carbohydrates.  They help stabilize blood sugar levels for several hours after eating them.

Another good source of unrefined complex carbohydrates is whole grains.  Whole grains include oats, wild rice, quinoa, whole-wheat couscous and bulgar wheat.  It is strongly recommended that we limit or completely cut out refined grains like white bread, white rice, and white pasta.  So when cooking or eating those items, be sure they are whole-grain bread, whole-grain pasta, whole-grain tortillas or brown rice.

We have to be savvy shoppers when looking for healthy products at the grocery store. There are no regulations on food marketing; companies can basically claim anything they want to sell their products.  But there are regulations dealing with listing ingredients.

When shopping for whole grain products, be sure to check the ingredients section very closely.  USDA regulations require that ingredients be listed in order of volume by weight.  So make sure the first word in the list of ingredients is the word “WHOLE” on any product claiming to be “whole-grain.”   If the first ingredient listed is not “Whole Wheat Flour,” “Whole Grain Barley,” or some other grain with “whole” in front of it – the product is not truly whole-grain.

Whenever we cook spaghetti, we always have left-over noodles.  Save them for a heart healthy spaghetti frittata!  Place the leftover whole-grain spaghetti noodles in a container with cold water and keep in the refrigerator until ready to use.

Spaghetti Frittata

4 cups of cooked whole-grain spaghetti

4 teaspoons extra-virgin olive oil

1 large onion chopped

1 large bell pepper chopped

6 egg whites

½ cup skim, or 2% milk

1/3 cup grated Parmesan cheese

2 tablespoons chopped parsley

2 tablespoons chopped basil

1 teaspoon salt

½ teaspoon black pepper

1 tomato, diced

 

If you have just cooked the spaghetti and it’s not leftovers that have been refrigerated, cool it off in cold water and drain it.

Heat the oil in a large nonstick skillet over medium heat.  Add the onions and bell pepper and cook, stirring occasionally until golden, about 10 minutes.  Transfer to a bowl and wipe out the skillet.

Whisk the egg whites and milk in a large bowl.  Stir in the cooked onions and bell peppers, Parmesan, parsley, basil, salt and pepper.  Add in the spaghetti.

Coat the skillet with cooking spray (preferably olive oil spray) and place over medium heat.  Pour in the egg mixture and distribute evenly in the pan.  Cook until the underside is golden, about four or five minutes.

Invert a large platter over the skillet and carefully (with oven mitts) turn it over.  Spray the pan again with cooking spray and slide the frittata back into the pan and cook the other side until the bottom is golden.  When finished, slide the frittata onto the platter, cut it into six slices and garnish with diced tomato.  We also like to eat ours with homemade salsa on top.

You can eat this with a piece of whole-grain toast and some fruit or I like low-fat cottage cheese with peaches.   Here you have another heart healthy and filling meal (with no meat) that helps to stabilize your blood sugar!

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