Reflux-Friendly Dinner Recipes Featuring Grains - dummies

Reflux-Friendly Dinner Recipes Featuring Grains

By Patricia Raymond, Michelle Beaver

Dinner is a tough meal for people with acid reflux who like to consume a bulk of their calories at night. Eating too much food puts pressure on the lower esophageal sphincter (LES), and that pressure can activate reflux. Keep your dinner portions moderate, and you’re less likely to get reflux.

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Chicken and Brown Rice Risotto

Preparation time: 20 minutes

Cook time: 1 hour 10 minutes

Yield: 6 servings

6 cups chicken stock

2 tablespoons olive oil

2 tablespoons butter

4 boneless, skinless chicken thighs, cubed

1 cup chopped cremini mushrooms

1/2 teaspoon sea salt

1-1/2 cups short- or medium-grain brown rice

1 cup frozen peas, thawed

1/2 cup grated Parmesan cheese

1/4 cup chopped flat-leaf parsley

2 tablespoons chopped fresh basil

  1. In a medium saucepan, heat the chicken stock over low heat.

  2. In a 3-quart saucepan, combine the olive oil with 1 tablespoon of the butter over medium heat. Add the chicken thighs and mushrooms; sprinkle with the sea salt. Cook and stir until the mushrooms are tender, about 5 to 6 minutes.

  3. Add the rice; cook and stir for 4 minutes.

  4. Add 1/2 cup of the chicken stock; cook, stirring frequently, until the stock is absorbed, about 4 minutes. Reduce the heat to low.

  5. Continue adding stock in 1/2-cup portions, stirring frequently. Add more stock as it’s absorbed until the rice is tender, about 50 to 55 minutes.

  6. Stir in the peas; cook for 2 minutes.

  7. Add the Parmesan cheese and the remaining 1 tablespoon of butter; cook for 2 to 3 minutes until the cheese and butter are melted.

  8. Add the parsley and basil and stir. Serve immediately.

Per serving: Calories 448 (From Fat 167); Fat 19g (Saturated 6g); Cholesterol 120mg; Sodium 1,306mg; Carbohydrate 41g (Dietary Fiber 3g); Protein 27g.

Risotto is usually made with white short-grain Arborio rice, but brown rice works well, too. Try to find short- or medium-grain brown rice, but in a pinch, you can use long-grain rice.

Spring Quinoa Salad with Apple Cider Dressing

Preparation time: 20 minutes

Cook time: 1 hour

Yield: 4 servings

1 cup quinoa

2 cups water

1 cup corn kernels

1 cup chopped walnuts

1 cup chopped cucumber

1 apple, peeled and chopped

2 tablespoons fresh cilantro, chopped

2 tablespoons fresh Thai basil, chopped

2 tablespoons fresh parsley, chopped

1/2 cup golden raisins (optional)

Apple Cider Dressing (see the following recipe)

Pinch of sea salt

  1. Wash the quinoa and drain.

  2. In a large saucepan, bring the water and sea salt to a boil. Add the quinoa and bring the water back to a boil. Cover the pan, and reduce the heat to low so that the contents simmer 25 to 30 minutes, or until all the liquid has been absorbed. Remove the pan from the heat and allow the quinoa to cool.

  3. In a small saucepan, bring about 1/2 inch of water to a boil. Add the corn and cook 2 to 3 minutes, until it’s tender. Allow the corn to cool.

  4. Transfer the quinoa to a large mixing bowl and add the walnuts, cucumber, apple, cilantro, basil, parsley, and raisins (if desired). Stir.

  5. Drizzle the Apple Cider Dressing over the salad and stir it in. Season the salad with the sea salt. Allow the salad to sit for 20 to 30 minutes to allow the flavors to develop before serving.

Apple Cider Dressing

1/4 cup extra-virgin olive oil

1/4 cup apple cider vinegar

Salt and pepper, to taste

  1. In a small bowl, combine all the ingredients.

Per serving: Calories 543 (From Fat 321); Fat 36g (Saturated 3g); Cholesterol 0mg; Sodium 309mg; Carbohydrate 43g (Dietary Fiber 15g); Protein 16g.