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Brown Rice
Brown rice information: Brown Rice is the least
processed form of rice, as the kernels of rice have had only the hull
removed. The light brown color of brown rice is caused by the presence
of bran layers which are rich in minerals and vitamins, especially the
B-complex group. With a natural aroma and flavor similar to that of
roasted nuts or popcorn, it is chewier than white rice, and slightly
more nutritious, but takes longer to cook. Brown rice may be eaten as
is or milled into regular-milled white rice.Brown Rice Muffins 1 cup brown rice -- cooked, cold 1 cup skim milk -- or substitute 4 egg white -- beaten-or substitute 2 tablespoons honey 1 teaspoon vanilla 1 teaspoon cinnamon 1 1/4 cups whole wheat flour 1 tablespoon baking powder Combine rice, milk, egg whites, honey and vanilla. Add dry ingredients and stir just enough to moisten. Pour into non-stick muffin pans or pans lightly misted with cooking spray. Bake at 400 deg F for 25-30 minutes. Per serving: 125 Calories; 1g Fat (5% calories from fat); 5g Protein; 26g Carbohydrate; 0mg Cholesterol; 121mg Sodium BROWN RICE JAMBALAYA 1/2 lb Diced ham or bacon (cut -bacon crosswise into thin -strips) 4 Chicken legs (2 1/2 pounds) 1 lb Cajun-style sausage 3 md Garlic cloves, peeled 1 md Onion, peeled, cubed 1 md Green bell pepper, cored, -cut in 1-inch squares 2 md Tomatoes, peeled, cored, -quartered 1 1/2 c Raw brown rice 1/2 ts Each, dried oregano leaves, -dried thyme leaves, file Powder, ground black pepper 1/4 ts Each, cayenne pepper, -ground cumin 3 c Chicken broth Salt 1/2 lb Peeled, deveined raw shrimp Put ham or bacon in a 4-quart soup kettle and cook over low heat until fat is rendered. Increase heat to medium and stir until cooked, about 5 minutes. Remove chicken skin, cut meat off the bones and then cut boneless chicken into bite-size pieces. Add to kettle or skillet with bacon or ham and toss until color turns pale, about 4 minutes. Remove bacon or ham and chicken with a slotted spoon and put on paper toweling; set aside. Add sausage to kettle and brown all over, about 6 to 8 minutes; remove. Leave 2 tablespoons fat in kettle; pour off and discard remaining fat. Insert metal blade in food processor. Mince garlic by adding to machine with motor on. Add onion and chop very coarsely with half second pulses. Add green pepper and process with half-second pulses until mixture is chopped to medium consistency. Add mixture to kettle and stir over low heat until softened, about 10 minutes. Process tomatoes until pureed; set aside. Add rice to ingredients in kettle and stir over low heat for 2 minutes. Then stir in oregano Thyme, file, black pepper, cayenne pepper and cumin. Add tomatoes and broth. Stir well and let mixture to boiling. Reduce heat to low, cover and cook rice mixture 15 to 20 minutes. Cut sausage into 1/4-inch thick coin like slices. Mix sausage, ham and chicken pieces into rice. Cover and cook until rice is tender (rice may not absorb all the liquid) about 20 minutes longer. Taste and adjust seasoning, adding salt as needed. Stir shrimp into hot rice mixture, cover pot and let stand for 8 to 10 minutes. Serve rice with shrimp, meats and liquid. Serves: 8. BROWN RICE WITH SESAME FRIED VEGETABLES 2 c Rice, brown 1 t Sea salt 2 Onions, green 1 c Radishes 1 Carrot 1 sl Cucumber (2-inch) 3 tb Cooking oil 1 t Garlic -- finely chopped 1 tb Sesame tahini Soy sauce Lemon juice Wash the rice three times and boil in plenty of salted wter util tender. While the rice is cooking, wash and prepare the vegetables. Slice the green onions finely. Cut each radish in half. Cut the carrot diagonally, then cut each slice in strips. Slice the cucumber (not too thinly), and cut each slice in four. Heat the oil in a wok or plan and stir0fry the garlic for 39 seconds. Add the prepared vegetables and stir-fry for 3 minutes. Add the sesame seeds after 2 minutes. When the rice is tender, drain and stir in the fried vegetbles and sesame seeds. Stir in the sesame paste. Sprinkle with a little soy sauce and lemon juice and serve hot with sesame tahini to taste. SWEET & SOUR LENTILS WITH BROWN RICE Serving Size : 4 1/2 c Dry lentils 3 c Water 2 tb Vinegar 2 tb Honey 1 tb Tamari 1/2 ts Grated ginger 1/2 c Water 1 t Cornstarch 1 sm Onion, sliced 2 tb Oil 4 ea Celery sliced diagonally Bring water to a boil & cook lentils for 25 minutes. Drain & set aside. combine vinegar, honey, tamari, ginger & water. Bring to a boil. mix cornstarch with a little water & add to sauce. Saute onion in oil till soft. Add pieces of celery & cook for 5 minutes over medium heat. Add lentils, mix well. Add sauce, simmer 5 minutes. Serve over rice. BROWN RICE PILAF Serving Size : 4 1/2 ts Instant chicken bouillon 1 c Sliced fresh Mushrooms 3/4 c Brown Rice, quick cooking 1/2 c Shredded Carrot 1/4 ts Dried Marjoram, crushed 1/4 c Thinly sliced Green Onion 2 tb Snipped fresh Parsley In a medium saucepan stir together bouillon granules and 1 cup water. Bring to boiling. Stir in mushrooms, brown rice, carrot, marjoram, and dash pepper. Reduce heat and simmer, covered, for 12 minutes. Remove from heat; let stand for 5 minutes. Add green onion and parsley; toss lightly with a fork. Serve immediately. Per serving: 104 calories, 3 g protein, 21 g carbohydrates, 1 g fat, 0 mg cholesterol, 105 mg sodium, 205 mg potassium. Zucchini Brown Rice Pilaf Serving Size : 6 1 medium zucchini 1 Tablespoon olive oil 2 cloves garlic -- minced or crushed 1 cup brown rice -- uncooked 1/2 teaspoon salt 1 1/2 cups chicken stock (bouillon) 1/2 cup dry white wine 1 bay leaf 1 teaspoon dried basil Wash and dice the zucchini. Saute it in garlic and oil, then remove it from the pan. Add the rice to the pan, stirring to coat the grain with whatever oil is remaining. Add the chicken stock, wine, and bay leaf and bring to a boil. Add the basil and salt, and return the zucchini to the pan. Cover and let simmer until rice is tender, about 20 minutes. Makes 6 servings. BROWN RICE AND SPINACH Serving Size : 4 Fresh spinach, Brown rice 1 t Butter 1/2 Onion Celery Steam spinach; after spinach is cooked, approximately 5 minutes. Use excess water for cooking brown rice. Cook rice accordingly. In frying pan, saute onion (chopped small) and celery (chopped small) in pat of butter. After rice is cooked, add spinach. BROWN BASMATI LEMON RICE 1 c Brown Basmati Rice 2 c Water -- or Vegetable Stock Grated Zest Of 1 Lemon 1/4 ts Ground Nutmeg 1/4 ts Ground Cloves 1/2 ts Ground Cinnamon 1/2 ts Ground Cumin 1/2 ts Ground Coriander pn Saffron -- (optional) 1 tb Chopped Fresh Parsley -- for Garnish Rinse the rice and soak it for 20 minutes in cold water. Add all the ingredients except for the parsley to a 2-quart pot. Bring to a boil, lower the heat, stir, and simmer, covered for 20 minutes or until the water is absorbed and the rice is cooked. Garnish with the chopped parsley. Note: this can also be made with white Basmati rice Variation to .5 cup of the rice add .25 cup cooked lentils, .5 teaspoon chopped fresh parsley and lemon juice to taste. Serving Size ÿ5 cup 118 calories 1 gram fat 0 milligrams cholesterol 3.7 milligrams sodium (kay's note : this is 9 fat calories, and 7.6% fat per serving.) |
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