Why We Love Brown Rice
A whole grain with twice as much fiber as white rice 5g of protein/cup, low fat and low sodium
High manganese content important for immune function, bone heath and collagen
Large amount of antioxidants which protect against diabetes, cancer and heart disease
Tips
Always rinse rice several times prior to cooking.
Brown rice contains more fiber from the bran and germ so cooking time slightly longer.
White rice is refined which removes some of the fiber and cooks faster.
Long and medium grain rice best for these recipes.
Short grain rice best for rice dishes (risotto) and sushi.
The Main
Chicken Stir Fry with Vegetables and Rice
Serves 3
Ingredients
1 lb. frozen chopped vegetables (stir fry blend)
2 tbsp Avocado or other veg. Oil
1 ½ lb. boneless, skinless chicken breast cut into medium chunks
1 tbsp fresh garlic, minced
1 tbsp fresh ginger, grated
1 cup prepared stir-fry sauce (recipe below)
1 tbsp sesame oil
1 tsp sesame seeds
¼ c. thinly sliced green onions (optional)
Instructions
Microwave frozen veg with 2 tbsp water, for 3 min (will still be crisp)
In a large deep skillet warm oil over med-high heat
Add chicken and stir fry until no longer raw, saute for 5 min.
Add the garlic and ginger, cook stirring for 1 min
Add the sauce and vegetables
Stir until all covered in sauce and cook another 2 min.
Check chicken for doneness
Once off the heat, sprinkle with sesame oil, seeds and green onions
Serve over 2-3 cups of cooked brown or white rice.
Stir fry sauce
This can easily be made at home:
Ingredients
3 Tbsp soy sauce
1 Tbsp rice vinegar
1 Tbsp honey
1 Tbsp hot pepper sauce
1 tsp cornstarch
Instructions
Whisk and set aside
The Soup
Turkey and Brown Rice Soup with Greens
Serves 4-6
Ingredients
2 tbsp Olive Oil
5-6 large shallots or 2 med onions
3 med carrots, sliced to ½ inch pieces
1 large red bell pepper cut into ½ inch pieces
8 oz ground turkey meat, can substitute 1 can white beans, drained and rinsed
1 tbsp Italian seasoning or Herbs de Provence
4 cups chicken broth
1 15 oz can diced tomatoes, juice drained
1 cup cooked brown rice
1 small bunch spinach or kale, can also use 4 cups of frozen
1 tsp salt
½ tsp ground black pepper
¼ cup chopped fresh parsley (optional)
Grated parmesan for serving (optional)
Instructions
Heat oil in large pot over medium heat
Add shallots/onions, carrots and pepper
saute , stirring often for 8-10 min until veggies start to soften
Add ground turkey and stir for 5-7 min until it begins to color on edges
Add Italian seasoning and stir for 1 min
Add 4 cups broth, tomatoes and rice and bring to boil
Add greens, salt and pepper
Reduce heat to med/low, cover and cook for 15-20 min
Serve in soup bowls, sprinkle with parsley, parmesan (optional)
Recipe credit: Giada at Home with adaptations by L. Lippolis
Salad
Fried Rice with Vegetables
Serves 4, Prep time 35 min.
Ingredients
2 tbsp plus 1 tsp peanut, canola or grape seed oil
1 cup finely diced carrots
1 cup finely diced red bell pepper
1 cup corn kernels, fresh or frozen
4 scallions (green onions)
2 tbsp fresh ginger, grated
3 cloves garlic, minced
2 ½ cups cooked rice
2 eggs, lightly beaten
3 tbsp soy sauce
2 tsp sesame oil
Instructions
In deep skillet or wok over high heat warm 2 tbsp of oil
Add carrots and bell pepper and cook for 2-3 min
Add corn until warmed thru, 1-2 min
Add scallion, ginger and garlic, cook stirring for 1 min
Add cooked rice and cook stirring for 2-3 min
Make a well in the center of the mixture. Add 1 tsp oil, then add eggs and stir until softly scrambled.
Stir the rice into eggs, add soy sauce and sesame oil and stir.
Remove from heat, add extra soy if needed and serve.
Feel free to use other vegetables and cooked protein as desired.
Recipe credit: washington Post, Ellie Krieger, 2/24/22.
The Frozen Portion
Extra
Store one cup in the refrigerator for end of week use.
Freeze extra in 1 cup portions (cupcake tin)
