Go with the grain

Packed with complex carbohydrates and naturally low in fat, grains make a great alternative to starchy vegetables like potatoes. With these tasty ideas, you'll find it easy to go with the grain

Store cupboard staples

Get to know your grains with our pick of the best you’ll find in store and some easy ways to enjoy them.

Quinoa:

Quinoa is packed with nutritional benefits and is naturally gluten-free. It’s versatile too – use in place of oats for breakfast, instead of rice in pilafs or as a stuffing.

Bulgur wheat:

These pale brown grains need minimal cooking and are rich in protein and magnesium. Their nutty favour works well in Middle Eastern dishes, such as tagines.

Bulgur wheat, spelt and haricot beans:

A blend of grains, wheat and pulses – all rich in fibre. Cook, then toss with a light dressing to make a satisfying quick side dish.

Recipe: Lemony bulgar wheat salad with chicken

Lemony bulgar wheat salad with chicken recipe

Ready in 35 minutes
Serves 4

Ingredients

240g bulgur wheat
1½ lemons, 1 zested, all juiced
300g Simply M&S British chicken breast fllets, skin removed
2 garlic cloves, chopped 500g Simply M&S Savoy cabbage
300g Simply M&S broccoli, cut into small, bite-sized florets
1 tbsp olive oil, plus extra for griddling
2 tbsp Simply M&S low-fat natural yogurt
6 Simply M&S salad onions, trimmed and sliced, including the green tops

Method

Put the bulgur wheat in a heatproof bowl with half the lemon zest and season. Pour over 360ml boiling water, cover with clingflm and soak for 20 minutes. Meanwhile, put the chicken in a bowl with 2 tbsp lemon juice, the remaining zest and the garlic. Season and set aside to marinate.
Put a large pan of water on to boil. Remove the outer leaves from the cabbage, then cut out and discard the core. Shred the leaves and set aside.
Wipe a non-stick griddle pan with oil and heat. Put the chicken on the hot griddle and cook for 6-8 minutes on each side until charred and cooked through. Remove from the pan and slice into bite-sized pieces.
Meanwhile, cook the broccoli and cabbage in the boiling water for 2-3 minutes, then drain. Drain off any excess water from the bulgur wheat and fluff up the grains with a fork. Whisk together the olive oil, yogurt and 2 tbsp lemon juice, then stir through the bulgur wheat. Add the salad onions, broccoli and cabbage. Taste, and add more lemon juice if desired. Divide the bulgur wheat and chicken among four plates and serve.