{ Farro with Shrimp, Garlic, Lemon Zest, and Parsley }

Use the full amount of lemon zest! It complements the shrimp and enlivens the farro.

1 c farro (2 1/2 c cooked)
1 3/4 c water
1/2 tsp salt, divided
2 Tbsp olive oil
1 lb lg shrimp, shelled and deveined
3 cloves garlic, minced
1/4 tsp freshly ground black pepper, divided
1/4 c white wine or reduced-sodium chicken broth
3 Tbsp minced parsley
Freshly grated zest of 2 lemons

1. Toast farro in medium saucepan over medium heat until fragrant, about 2 minutes. Add water and 1/4 teaspoon of the salt and bring to a boil. Reduce heat, cover, and simmer 20 minutes. Remove from heat and let stand 10 minutes.

2. Heat oil over medium-high heat in large skillet and add shrimp. Saute 1 1/2 minutes and add garlic, 1/8 teaspoon of the pepper, and 1/8 teaspoon of the salt. Saute 1 1/2 minutes longer. Pour into a bowl.

3. Add wine to pan and scrape up anything stuck to pan bottom. Add farro, 1/8 teaspoon salt, and 1/8 teaspoon pepper and sauté, stirring frequently, 2 minutes. Stir in shrimp mixture, parsley, and lemon zest and serve.

Quick Ideas for Farro:
Risotto. Substitute farro for rice in your favorite recipe.
Stuffed tomatoes or peppers. Use cooked farro instead of bread or rice.

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{ Quinoa and Corn Griddle Cakes with Black Bean Salsa }

Quinoa gives these cakes a chewy yet slightly crunchy texture that's fun to eat. Enjoy these any time of day--at brunch, lunch, or supper.

Cakes
1/2 c quinoa, rinsed and drained
1/2 c water
1/2 c reduced-sodium chicken broth
1 lg egg, beaten
1/2 c frozen corn kernels, thawed
2 scallions, finely chopped (1/4 c)
1/4 c shredded reduced-fat mozzarella cheese
1/4 c whole wheat flour
2 Tbsp 1% milk or buttermilk
1/4 tsp salt
1/8 tsp hot-pepper sauce
1/8 tsp freshly ground black pepper
2 Tbsp canola oil

Salsa
1 can (15 oz) black beans, rinsed and drained
1 1/2 c halved grape or cherry tomatoes
1 jalapeno chile pepper, finely chopped
1/4 c finely chopped fresh cilantro or parsley
1/2 sm onion, finely chopped (1/4 c)
1/4 med red bell pepper, chopped (1/4 c)
2 Tbsp white wine vinegar
1 tsp olive oil
1/8 tsp salt
1/8 tsp freshly ground black pepper

1. Prepare cakes: Mix quinoa, water, and broth in small saucepan and bring to a boil. Cover, reduce heat, and simmer 15 minutes. Fluff with fork.

2. Combine quinoa and remaining cake ingredients except oil in medium bowl.

3. Make salsa: Mix together all salsa ingredients and set aside.

4. Heat oil on large, nonstick griddle or in skillet (work in batches if necessary) over medium-high heat. Scoop a generous 1/4 cup of the quinoa mixture at a time and drop onto griddle, flattening into pancake shape with back of spatula (makes 8 cakes). Cook until browned on bottom, about 3 minutes. Flip carefully and cook about 3 minutes longer. Serve with salsa.

Quick Ideas for Quinoa:
A bed for poultry or veggies. Put roast chicken or steamed vegetables on cooked quinoa.
Stuffed acorn squash. Use a mixture of cooked quinoa, carrots, and onions. Drizzle with olive oil when done.

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{ Farfalle with Kasha, Mushrooms, and Onion }

Full-flavored kasha mixes beautifully with pasta and mushrooms in our healthy version of this classic Jewish side dish.

1 Tbsp olive oil
1/2 lb sliced mushrooms
1 lg onion, sliced
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 c reduced-sodium chicken broth
1/2 c kasha (2 c cooked)
2 Tbsp egg white
3 oz farfalle (bowtie) pasta

1. Heat oil in nonstick Dutch oven over medium-high heat. Add mushrooms, onion, salt, and pepper and sauté until browned and tender, about 8 minutes. Remove.

2. Bring broth to a simmer in small saucepan. Heat Dutch oven over medium-high heat. Stir kasha and egg white in small bowl. Toast in hot pan, stirring until grains are separate, 1 to 2 minutes. Reduce heat to low, stir in hot broth and mushroom mixture, cover, and simmer until liquid is absorbed and kasha is tender, 10 to 15 minutes.

3. Prepare pasta per package directions while kasha cooks. Stir into kasha mixture. Season to taste with salt and pepper.

Quick Ideas for Kasha:
Soup. Put 1/4 c cooked kasha in bowls. Ladle plain stock or any brothy soup over grains.
Burgers. Stir cooked kasha and sautéed mushrooms into ground beef, allowing about 1/2 c of each per pound of meat.

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{ Wheat Berry-Sweet Potato Bake }

Chewy wheat berries make a more interesting contrast to tender sweet potatoes than marshmallows do! You can prepare this dish in stages: Cook the wheat a day or two ahead and assemble casserole a few hours before baking.

3 c water
1 c wheat berries (2 1/2 c cooked)
1/2 tsp salt, divided
2 lb sweet potatoes, peeled and cut into 1/8"-thick slices
2 cloves garlic, minced
2 Tbsp finely chopped fresh thyme or 2 tsp dried
1 Tbsp finely chopped fresh rosemary or 1 tsp dried
2 c grated Gruyere cheese (8 oz), divided
1/2 c reduced-sodium chicken broth

1. Bring water and wheat berries to a boil in medium saucepan. Reduce heat, cover, and simmer, stirring occasionally, until wheat berries are tender and liquid has been absorbed, about 1 hour. Stir in 1/4 teaspoon of the salt.

2. Preheat oven to 350°F.

3. Place half of the sweet potatoes in 13" x 9" baking dish coated with cooking spray. Sprinkle with half of the garlic, 1 Tbsp of the thyme, 1/2 tablespoon of the rosemary, and 1/8 teaspoon of the remaining salt. Spread on half of the wheat berries and 2/3 cup of the cheese. Repeat (reserving 2/3 cup of the cheese). Pour broth over all.

4. Cover with foil and bake until potatoes are tender, about 45 minutes. Uncover, top with remaining 2/3 cup cheese, and bake 5 minutes longer.

Serves 8

Quick Ideas for Wheat Berries:
Stir-fry. Add cooked wheat berries 10 minutes before any meat or poultry stir-fry is done.
Pudding. The berries' sweetness makes them a great substitute for rice in rice pudding or bread in bread pudding.

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{ Spice-Rubbed Chicken with Millet Pilaf }

If your family is skeptical about trying new foods, we recommend this fiber-packed dish. Mellow millet paired with familiar ingredients, such as tomatoes and peas, is sure to please. Plus, there's only one pot to clean!

1 tsp paprika
1 tsp ground cumin
3/4 tsp salt
4 bone-in, skinless chicken thighs (about 1 1/2 lb total)
2 Tbsp canola oil, divided
1 med onion, chopped (1 c)
2 cloves garlic, minced
1 c millet
1 can (14.5 oz) diced tomatoes, drained
1 c reduced-sodium chicken broth
1 bay leaf
1/4 tsp freshly ground black pepper
1 c frozen peas, thawed

1. Combine paprika, cumin, and salt in small bowl. Rub on all surfaces of chicken.

2. Heat 1 tablespoon oil in Dutch oven or skillet over medium-high heat. Add chicken and brown 6 to 8 minutes, turning once. Remove to plate.

3. Add remaining 1 tablespoon oil to same Dutch oven or skillet over medium heat. Add onion and garlic and saute 3 minutes. Stir in millet, tomatoes, broth, and bay leaf. Nestle chicken into mixture and sprinkle with pepper. Bring to a boil over medium-high heat. Cover, reduce heat, and simmer till millet is tender and chicken is cooked through, about 20 minutes.

4. Remove from heat and stir in peas. Cover again and let stand 10 minutes. Remove bay leaf.

Quick Ideas for Millet:
Meat loaf. Sub cooked millet for the bread crumbs in your recipe. It'll help bind the meat together and make the texture less dense.
Side dish. Toss leftover vegetables--like broccoli, beans, carrots, or zucchini--with an equal amount of cooked millet.

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{ Yogurt Parfait with Bulgur, Cherries, and Almonds }

Serve these parfaits immediately after layering so the almonds don't get soggy (or sprinkle them all on top if you assemble the dessert ahead).

1/2 c water
1/2 c fine or med bulgur
1 pkg (10-12 oz) frozen unsweetened sweet cherries (2 to 2 1/2 c)
2 Tbsp sugar
1/2 tsp cornstarch
1/4 tsp almond extract
2 c low-fat vanilla yogurt
1/4 c sliced almonds, toasted

1. Bring water to a boil in small saucepan. Stir in bulgur, remove from heat, cover, and let stand 10 minutes. Fluff with fork.

2. Stir together cherries, sugar, and cornstarch in medium saucepan and bring to a simmer over medium heat. Simmer until thickened slightly, about 5 minutes. Remove from heat, stir in almond extract, and chill at least 10 minutes.

3. Layer half the bulgur, half the yogurt, half the cherries, and half the almonds in 6 small glasses. Repeat.

Serves 6

Quick Ideas for Bulgur:
Poultry stuffing. Substitute reconstituted bulgur for the rice or the bread.
Salad add-in. Use reconstituted or cooked bulgur in green salads. The mild grain offers a nice contrast to assertive ingredients, such as peppers or onions.

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