How to Cook Whole Grain Pasta

Whole grain pasta is tasty healthy pasta. Made from the whole grain or kernel instead of refined flour, this pasta has more fiber and complex carbohydrates than traditional pasta. Whole grain pasta is made from grains such as wheat, rye, oats, rice and other grains. Eating whole grains reduces cholesterol, triglycerides and insulin levels. Studies show people who eat more whole grain foods have a lower risk of Type 2 diabetes and heart disease. Whole grain pasta cooks differently than regular pasta. For best results, follow these easy preparation tips.

Difficulty: Easy

Instructions

Things You'll Need:

• Large cooking pot
• Water
• Whole grain pasta
• Olive oil
• Salt

1. Choose Whole Grain pasta or Grain Blend pasta for your favorite recipe. The flavor depends on the grains used in making the pasta. Whole Grain often has a heartier texture and nuttier taste than regular pasta. Use these pastas for their unique flavor. For taste almost identical to refined flour pasta, choose Grain Blend pasta. When cooked, it will look and taste similar to pasta your family usually enjoys.

2. Bring water to a rapid boil. Use about 2 quarts water for 2 cups pasta. Add 1 teaspoon salt to reduce stickiness. Add the pasta to the boiling water and stir. Boil gently uncovered, stirring occasionally. Follow package directions for whole grain pasta. If you buy in bulk and do not have directions, boil the pasta for 10 minutes. After 10 minutes, take out a piece of pasta and taste it. It should be just past the al dente stage, chewy but not hard. If the pasta is too hard, continue to boil gently and taste at 1 minute intervals. Do not overcook. It can become mushy if cooked too long.

3. Drain cooked pasta and serve immediately. Whole grain pastas dry out more quickly than regular pastas. Mix the cooked pasta with a small amount of olive oil to help the pasta stay fresh. If the pasta cannot be used within minutes of cooking, the oil-coated pasta can be refrigerated for later use.

4. 
   Pasta and Chicken

   Toss drained whole grain pastas in sauce. Use your favorite creamy or tomato sauce. Creamier sauces stick well to the whole grain variety pastas. Tomato-based sauces are usually lower in fat and are better suited to healthy diets. These pastas can also be added to salads and casseroles. For a healthy main course, top a variety pasta dish with grilled chicken instead of hamburger sauce or meatballs.

5. Dish up an easy gourmet meal. Toss cooked whole grain pasta with olive oil, Italian seasoning and salt for a quick and healthy dish. For a full main dish, add a cup of cooked vegetables like chopped broccoli, sliced zucchini, snap peas, chopped asparagus or other favorite veggies. Work your kitchen magic with these versatile dishes for your family's health.

Resources

• Whole Grains Council

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