2 tasty recipes that make full use of whole grains

Whole grains are an essential part of almost any healthy diet. Try these two recipes for delicious ways to get more whole  grains into your home cooking.

Preparation time: 20 minutes, plus 5 minutes standing. Serves 4.

Ingredients:

• 1 onion
• 450 g (1 lb) boneless, skinless chicken breasts
• 400 ml (1 3/4 c) fresh peas or 250 ml (1 c) frozen baby peas
• 30 ml (2 tbsp) olive oil
• 250 ml (1 c) arborio rice
• 900 ml (3 3/4 c) hot chicken stock

1. Finely chop the onion and cut the chicken into 1.5 centimetre (3/4 inch) chunks. Shell the fresh peas, if using. Heat the oil in a large pot over high heat. Add the onion, reduce heat to medium, and cook for one minute. Add the chicken and cook, stirring, for five minutes, or until the chicken is firm and no pink colour remains.
2. Add the rice and cook for one minute, stirring to coat the rice with the oil. Add 500 millilitres (two cups) of hot stock to the pot and bring to a boil, stirring once or twice. Reduce heat to medium or low so the stock simmers, and cook for 10 minutes.
3. Add the fresh peas, if using, and stir in the remaining 400 ml (1 3/4 c) stock. Return to a boil, reduce heat to medium or low, and simmer for 10 minutes. (If using frozen peas, add them for the final five minutes of cooking time.) Stir once or twice so the rice cooks evenly. At the end of the cook time, most of stock should be absorbed with a little remaining.
4. Season to taste, cover and remove the pot from the heat. Let the risotto stand for five minutes — the rice will finish cooking and absorb the excess liquid, leaving it moist and creamy.

Nutritional information: 460 Calories, 11 g Fat, 2 g Saturated Fat, 60 g Carbohydrates, 32 g Protein, 3 g Fibre

Preparation time: 10 minutes, plus 30 minutes soaking. Serves 4.

Ingredients:

• 250 ml (1 c) bulgur
• 400 ml (1 3/4 c) hot chicken stock
• 1/2 cucumber
• 2 red peppers
• 125 g (1/4 lb) cooked chorizo, thinly sliced
• 60 ml (4 tbsp) snipped fresh chives
• 30 ml (2 tbsp) chopped fresh dill
• 8 large sprigs fresh mint, leaves chopped
• 125 ml (1/2 c) plain yogurt

1. Place the bulgur in a heatproof bowl and add the hot stock. Cover with plastic wrap and let soak for 30 minutes, or until the bulgur is tender and doubled in volume.
2. Meanwhile, dice the cucumber and peppers and shred the chorizo. Remove any excess liquid from the bulgur by draining it through a sieve. Return it to the bowl and stir in the cucumber, pepper, chives, dill and mint and season to taste.
3. Divide the bulgur among four bowls. Top each serving with the chorizo. Add some of the yogurt or serve it on the side.

Nutritional infomation: 343 Calories, 12 g Fat, 5 g Saturated Fat, 47 g Carbohydrates, 8 g Sugars, 2 g Fibre

Besides being loaded with important nutrients, whole grains can act as the foundation of a good dish. No matter how you use them, they could become an essential part of your meals.