WHEAT FOODS A Selection of International Recipes from the Wheat Foods Council WheatFoods.org
Beef Fajitas 6-8 inch whole wheat flour tortillas 1 pound top round beef steak cut into ¾ inch julienne strips 3 tablespoons red wine or red wine vinegar 3 tablespoons vegetable oil ½ teaspoon cumin ½ teaspoon salt 1 clove garlic, pressed or minced 2 teaspoons lime juice 2 medium sweet bell peppers (any color), sliced 1 medium onion, sliced into rings Toppings: (optional) ½ cup guacamole ½ cup salsa or picante sauce ½ cup sour cream, light ½ cup cheddar cheese, grated ½ cup sliced black olives In a covered bowl or re-sealable plastic bag, combine wine, oil, cumin, salt, garlic and lime juice; add julienne strips of meat and marinate 2 to 3 hours. Drain thoroughly. Discard leftover marinade. Over medium heat, brown meat with peppers and onions in a large skillet. Warm tortillas on a griddle or wrapped in aluminum foil in a 200 degrees F. oven for 10 min. and serve immediately with meat mixture and toppings on the side. Servings: 6 (1 tortilla//serving) One serving: (1 fajita) provides approximately: 380 calories, 32 g protein, 27 g carbohydrates, 4 g fiber, 16 g fat (3.5 g saturated), 70 mg cholesterol, 18 mcg folate, 3 mg iron, 550 mg sodium. Note: Optionial toppings are not included in the nutritional analysis.
Bruschetta 12 slices, small Italian or French bread, toasted 3 large tomatoes, chopped (halved grape or cherry tomatoes can also be used) 1 tablespoon olive oil 3 tablespoons chopped fresh basil (reserve a few nicely shaped basil leaves to use as garnish) ¼ teaspoon salt Combine tomatoes, oil, basil and salt in a covered bowl and let marinate at least 4 hours (Do not refrigerate; tomatoes will lose their flavor). Use a slotted spoon to layer onto bread. Serve immediately. Servings: 6 (2 slice/serving) Calories/Serving: 213 Nutrition: One serving (2 slices) provides approximately: 6 g protein, 37 g carbohydrates, 3 g fiber, 5 g fat (1 g saturated), 0 mg cholesterol, 61 mcg folate, 2 mg iron, 489 mg sodium.
Greek Wrap 4 10-inch wheat or whole wheat tortillas ¾ cup crumbled feta cheese 16 cherry and/or yellow pear tomatoes, halved 10 extra-large black olives, drained, halved ½ medium red onion, thinly sliced 1 small yellow squash, sliced 1 medium cucumber, peeled, seeded and diced 2 tablespoons balsamic vinegar 1 tablespoon chopped fresh parsley 1 medium garlic clove, diced 2 teaspoons olive oil ¼ teaspoon salt ¼ teaspoon pepper In a medium bowl, combine all of the ingredients except for the tortillas. Let stand for 20 minutes, stirring occasionally. Drain off liquid and discard; divide salad mixture among the tortillas. Fold bottom of tortilla partially over filling and then fold top of tortilla over filling to "wrap" the filling. See photo. Servings: 4 Calories/Serving: 360 Nutrition: One serving provides approximately: 11 g protein, 45 g carbohydrates, 3 g fiber, 16 g fat (7 g saturated), 25 mg cholesterol, 29 mcg folate,.8 mg iron, 1190 mg sodium.
Mediterranean Bulgur Salad ¾ cup bulgur wheat, dry 1 cup lentils, dry rinsed and drained 2 tablespoons garlic flavored olive oil 1 cup sliced green onions 1 small red or yellow pepper, cleaned & cut into ½-inch squares 3 cups lightly packed spinach leaves, deveined & cut into thin strips 2 teaspoons dried dill weed 8 ounces plain, nonfat yogurt ½ cup sliced almonds, toasted** Salt and pepper to taste (optional) Preheat oven to 350 F. Cover bulgur with 2 cups boiling water, set aside for 30 minutes. In a 1-quart saucepan, simmer lentils in 2 cups water for 20 minutes. Drain. Heat oil in a large skillet over medium heat and sauté onion and pepper squares 5 minutes. Thoroughly drain bulgur; mix with lentils and add to skillet. Stir well and cook 5 minutes. Add spinach and cook 3 minutes. Stir in yogurt and heat thoroughly. Salt and pepper to taste and sprinkle with almonds. Serve immediately. ** To toast almonds, spread in a single layer on an un-greased baking pan. Bake 5 to 10 minutes at 350 degrees F until almonds are slightly browned. Stir occasionally and watch closely because once they start browning they can quickly start to burn. Servings: 8 Calories/Serving: 220 Nutrition: One serving provides approximately 12 g protein, 29 g carbohydrates, 7 g fiber, 7 g fat (1 g saturated), 0 mg cholesterol, 60 mcg folate, 3 mg iron, 40 mg sodium.
Mediterranean Pizza 1 12-inch whole wheat pizza crust (ready-made pre-baked), or prepare your favorite type of pizza crust per package directions using refrigerated dough, dry mix or prepared from scratch. ½ cup pesto sauce 3 ounces feta cheese 6 ounce jar canned artichokes (water packed, not marinated in oil), drained and cut in half ⅓ cup canned sun-dried tomatoes, drained and cut in strips ¼ cup chopped kalamata olives or ripe, black olives Preheat oven to 450 F. Spread pesto sauce over crust. Add artichokes, sun-dried tomatoes and olives. Sprinkle on feta cheese. Bake for 12-15 minutes until crust is brown and it's heated through. Servings: 8 slices (One slice per serving) Calories/Serving: 200 Nutrition: Each slice provides approximately: 7 g protein, 23 g carbohydrates, 3.5 g fiber, 7 g fat (2.5 g saturated), 10 mg cholesterol, 23 mcg folate, 2 mg iron, 510 mg sodium.
Mexican Bulgur 2 tablespoons butter 1 cup bulgur wheat, dry 1 medium onion, chopped 1 cup celery, thinly sliced ½ cup red bell pepper, diced ¾ teaspoon ground cumin 1 teaspoon chili powder 2¼ cups low sodium, fat reduced beef broth or water Salt and pepper to taste (Optional) Fresh lime Melt butter in skillet over medium heat. Add dry bulgur and chopped onion. Cook until onion is limp and bulgur is golden. Stir in celery, diced pepper, cumin and chili powder; cook for 2 minutes on medium heat. Stir in beef broth or water and bring to a boil. Reduce heat; simmer for 20 minutes or until all liquid is absorbed. Salt and pepper to taste (Optional). Serve with a wedge of fresh lime as a garnish and to squeeze on each individual dish to bring out the flavors of the dish. Servings: 6 Calories/Serving: 140 Nutrition: One serving provides approximately: 4 g protein, 20 g carbohydrates, 5 g fiber, 4.5 g fat (2.3 g saturated), 10 mg cholesterol, 22 mcg folate, 1 mg iron, 230 mg sodium.
Sesame Chicken & Pasta 8 ounces whole wheat linguine 3 cloves minced garlic 1 tablespoon red wine vinegar 1 tablespoon packed brown sugar 6 tablespoons chunky peanut butter ¼ cup soy sauce, light 6 tablespoons sesame oil 2 tablespoons hot Chili oil 2 cooked chicken breast halves, boneless 4 tablespoons sesame seeds 1 pound pea pods, trimmed 3 scallions, white bulbs and 3 inches green tops, sliced Cook linguine according to package directions; drain, rinse under cold water and set aside in large mixing bowl. Put garlic, vinegar, brown sugar, peanut butter and soy sauce in food processor; chop for 1 minute. With the processor still on, slowly add the sesame and hot chili oils through the feed tube and process until well blended. Cut chicken into bite-sized pieces and toss with linguine. Add sauce and half the sesame seeds and toss to coat. Blanch pea pods in saucepan of boiling water for 30 seconds; drain, rinse under cold water and pat dry. Place linguine-chicken mixture in large flat serving bowl and arrange pea pods on top. Sprinkle with scallions and remaining sesame seeds. Serve at room temperature. Servings: 6 Calories/Serving: 530 Nutrition: One serving provides approximately: 25 g protein, 42 g carbohydrates, 8 g fiber, 31 g fat (4 g saturated), 30 mg cholesterol, 60 mcg folate, 4 g iron and 410 mg sodium.
Torta Rustica With Roasted Peppers and Smoked Mozzarella ½ 17.3-ounce box puff pastry (1 sheet) 8 ounces smoked part-skim mozzarella cheese, grated 1 cup part-skim ricotta cheese ¼ cup grated Parmesan cheese ¼ cup prepared pesto ¾ cup fine, dry breadcrumbs 1 13.75-ounce jar artichoke hearts, drained, dried on paper towels, and quartered 14 ounces prepared caponata 1 12-ounce jar roasted peppers, drained, dried on paper towels and sliced 1 egg, beaten Preheat oven to 400 degrees F. Cover a sheet pan with parchment paper. On a lightly floured surface, roll out the sheet of puff pastry to a 14-inch square. Lay it on the parchment paper. In a medium bowl, blend together the mozzarella, ricotta and Parmesan cheeses. Brush the center square of the pastry with pesto, leaving a 3-inch border. Sprinkle with ¼ cup breadcrumbs. Sprinkle with artichoke hearts. Spoon on half the mozzarella mix in dollops. Spoon on the caponata and sprinkle with 1/4 cup breadcrumbs. Lay the roasted peppers on top and then spoon on the remaining cheese mixture. Sprinkle with the last ¼ cup breadcrumbs. Pull up the sides and corners of the puff pastry to cover the filling. Pinch the seams together to seal them. Pat the torta into a nice square block. Brush the torta all over with egg and sprinkle with sesame seeds. Bake 35-40 minutes, until very brown and beginning to ooze cheese. Let sit 10 minutes before slicing. Serves: 18 as an appetizer (8 as an entrée) Calories/Appetizer Serving: 206 Nutrition: Approximate nutritional value per appetizer:11 g protein; 18 g carbohydrate; 3.5 g fiber; 10 g total fat; 2.6 g saturated fat; 18 mg cholesterol; 9 mcg DFE (folate); 816 mg sodium.