Take-In Thursday - Easy whole-grain recipes to make!

Happy Thursday!

We hope you enjoyed the workout we posted yesterday! If you didn't do as well as you wanted, not to worry, every step you take to building your fitness brings you one step closer to your ultimate long-term goal!

Thursdays we provide some recipes we have come across or created that we think are worth knowing about. Today's recipes focus on whole grains. We have found these recipes from Fitness Magazine and thought they were good!

We hope you take the opportunity to try some of them and incorporate more whole grains into your daily meals.

3-Grain Salad with White Beans, Tomatoes, and Parmesan

Makes: 4 servings
Prep time: 15 minutes
Cook time: 55 minutes

Ingredients
1/2 cup hulled barley
3/4 teaspoon salt
1/2 cup farro
1/4 cup bulgur
2 tablespoons red wine vinegar
2 tablespoons minced red onion
1 smashed garlic clove
1 cup drained, rinsed cannellini beans
1 pint grape tomatoes, quartered
1 cup torn fresh basil leaves
3 tablespoons olive oil
Black pepper
1/4 cup shaved Parmesan

Directions
1. Bring a large pot of water to a boil. Add the barley and 1/2 teaspoon of the salt; boil for 30 minutes. Add the farro; boil for an additional 20 to 25 minutes or until both grains are just tender. Drain.
2. Meanwhile, bring 6 tablespoons of water to a boil in a small saucepan; add the bulgur. Bring the liquid back to a boil, then cover the pot, turn off the heat, and let sit for 25 minutes, until the water is absorbed.
3. In a large bowl, toss together the vinegar, onion, garlic, and remaining salt.
4. Add the grains to the vinegar mixture while still warm; toss well. Remove the garlic and stir in the beans, tomatoes, basil, and olive oil; season with black pepper to taste. Fold in the Parmesan and serve.

Chicken Pesto Sandwich with Roasted Red Peppers & Mozzarella

Makes: 4 servings

Ingredients

• 8 cups water
• 2 sprigs fresh thyme
• 2 sprigs fresh rosemary
• Salt and freshly ground black pepper to taste
• 1 pound skinless, boneless chicken breast
• 2 tablespoons extra virgin olive oil
• 4-6 leaves fresh basil
• 8 slices rustic country bread, preferably 100 percent whole grain
• 1/4 cup pesto
• 8 ounces fresh mozzarella or buffalo mozzarella, evenly sliced
• 2 red bell peppers (you can also use 1 jar of store-bought roasted red peppers)
• 1 teaspoon chopped garlic
• 1 teaspoon chopped fresh rosemary
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste

Directions:

1. Fill a large pot about two-thirds full of water. Bring to a gentle simmer and add thyme, rosemary, salt, and pepper. Place the chicken in the poaching liquid and simmer until cooked through (about 160 degrees F. on a meat thermometer). Let the chicken cool in the liquid, then remove and slice about 1/4 inch thick. Brush chicken slices with olive oil and top with basil leaves.
2. While the chicken is cooling, char the whole red peppers over an open flame on a grill. The skin should be black but not brittle. Place charred peppers in a bowl and cover with plastic wrap. Once they've cooled slightly, remove the skin, seeds, and stem. Slice peppers into strips about 1/4 inch thick and place in a bowl. Mix with the garlic, rosemary, and olive oil and season with salt and pepper. (Or use 1 jar store-bought roasted peppers.)
3. Place 4 slices of bread on a cutting board. Layer the chicken slices evenly over each; spread with 1 tablespoon pesto. On the remaining 4 pieces of bread, place the roasted pepper strips and sliced mozzarella. Toast all 8 slices of bread in a toaster oven until the cheese is melted and starting to bubble. Remove and top chicken and pesto bread slices with the bread holding the pepper strips and mozzarella. Cut each sandwich in half.

Nutrition facts per serving: 609 calories, 44g protein, 36g carbohydrate, 31g fat (13g saturated), 3g fiber

NOTE: For a lower-fat version, use part-skim mozzarella and 1/2 tablespoon pesto per sandwich. You'll save 7g fat and 7g saturated fat.

Whole-Grain Spaghetti with Peppers, Turkey Sausage, and Goat Cheese

Makes: 4 servings
Prep time: 15 minutes
Cook time: 25 minutes

Ingredients
12 ounces whole wheat or dark spelt spaghetti (available at some supermarkets and natural food stores)
1 1/2 tablespoons olive oil
1 sweet Italian turkey sausage, casing removed
1/2 red onion, sliced
4 bell peppers (one each red, green, orange, and yellow), cored and sliced
1/2 jalapeno, seeded and minced
2 teaspoons balsamic vinegar
1/4 cup fresh goat cheese, crumbled
Black pepper

Directions
1. Bring a large pot of salted water to a boil and add the spaghetti. Cook per package instructions until al dente, then drain, reserving 1/2 cup of the cooking water.
2. Meanwhile, heat 1/2 tablespoon of the olive oil in a large skillet over medium-high heat. Add the sausage and saute, crumbling it with a spatula, until browned, about 5 minutes. Transfer to a plate.
3. Pour off any fat, then heat the remaining olive oil in the pan. Add the onion and cook, stirring, for 1 minute, then add the bell peppers and, if desired, the jalapeno. Cook over medium-high heat, stirring occasionally, until the peppers are soft and beginning to brown, 15 minutes. Stir in the vinegar.
4. Add the drained pasta and reserved cooking water to the pan and toss over medium heat for 2 minutes. Take the pan off the heat and toss the pasta with the goat cheese. Season with black pepper and serve.
Nutrition facts per serving: 439 calories, 21g protein, 67g carbohydrate, 11g fat (2.7g saturated), 16g fiber
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/6-healthy-whole-grain-dinners/