Ann: Yes, oven’s do it too…
OVEN-BAKED BROWN RICE
Hands-on time: 5 minutes
Time to table: 1-1/4 hours
Makes 4 cups
• 2-1/3 cups water (or chicken broth)
• 2 teaspoons butter (olive oil optional)
• 1 cup brown rice, any variety
• 1/2 cup wild rice (or another 1/2 cup brown rice)
• 1/2 teaspoon table salt
Set oven to 375F. Bring liquid and butter to a boil. Meanwhile, in an
8×8 glass baking dish, stir together brown rice and wild rice. Sprinkle
with salt. Pour hot liquid over rice and gently stir, distributing rice
evenly throughout dish. Cover tightly. Bake for 60 minutes.
Remove from oven. Fluff rice with a fork, then cover lightly with a
paper towel and let rest for 5 minutes. Uncover and fluff again, let
rest another 5 minutes. Serve and enjoy!
Kitchenparade.com© – Copyright 2008
Carol: Yes black beans and rice, always..
Black Beans and Rice
Serve with baked tortilla chips and a green salad.
Servings: 6
• 2 tablespoons canola oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 3 cups cooked white rice
• 2 cups cooked black beans, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground ginger
• 2 – 3 tablespoons Worcestershire sauce
• Salt & freshly ground black pepper, to taste
• Fresh cilantro (optional)
• Sliced green onions (optional)
Heat oil in a large skillet over medium heat. Add onion and sauté until
it just begins to soften. Add garlic and sauté for about 5 more
minutes, or until the onion turns golden. Add spices and Worcestershire
sauce, and stir into onion and garlic. Next, add the beans and then
the rice. Combine the rice and beans evenly and cook until mixture is
heated through. Add salt and pepper to taste and serve hot. Garnish
with some chopped cilantro or green onions if desired.
Per Serving: 261 Calories; 5g Fat (18.8% calories from fat); trace
Saturated Fat; 9g Protein; 45g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 82mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 1 Fat;
0 Other Carbohydrates.
* Vegan Worcestershire sauce can be used
Low Fat Recipes Furnished by LowFatLifestyle.com© – Copyright 2007
Shaun: Here’s your Toasted Almond Rice Pudding
8 SERVINGS
EGG-& DAIRY-FREE
For best flavor and texture, be sure this pudding is thoroughly chilled
before serving. If you like cinnamon, sprinkle a generous amount on top.
1 1/4 cups blanched slivered almonds (5 oz.)
1/4 tsp. salt
1/2 cup uncooked rice (such as arborio, basmati or jasmine)
1 vanilla bean, split lengthwise, or 2 tsp. vanilla extract
1/4 cup plus 1 Tbs. maple syrup or 1/4 cup plus 2 Tbs. maple sugar
Fresh strawberries and mint sprigs for garnish
1. Preheat oven to 350 [degrees] F. Spread almonds on baking sheet and
bake until golden, about 8 minutes. Remove from oven; set aside to cool.
2. In medium saucepan, bring 1 cup water and salt to a boil over high
heat. Add rice, reduce heat to low, cover and simmer until water is
absorbed and rice is tender, 16 to 20 minutes, depending on type of
rice.
3. Meanwhile, chop 1/4 cup toasted almonds and set aside for garnish. In
blender, combine remaining 1 cup toasted almonds and 1 cup water. Blend
until mixture is smooth, 1 to 2 minutes. Add 1 3/4 cups water and blend
until smooth, about 1 minute.
4. Strain almond “milk” through cheesecloth into cooked rice in
saucepan, squeezing out as much liquid as possible. (Or, strain “milk”
through fine-mesh sieve several times before adding to rice.)
5. If using vanilla bean, scrape seeds into rice mixture with tip of
knife then add bean, or stir in vanilla extract. Stir in maple syrup,
return to a simmer and cook uncovered, stirring occasionally, until
thickened slightly, about 8 minutes. Remove from heat; cool slightly.
Transfer pudding to a bowl, removing vanilla bean if using. Cover and
refrigerate overnight.
6. To serve, spoon rice pudding into dessert dishes, sprinkle with
reserved almonds and garnish with strawberries and mint sprigs.
PER SERVING: 190 CAL.; 5G PROT.; 11G TOTAL FAT (1G SAT. FAT); 19G CARB.; 0 CHOL.; 70MG SOD.;
3G FIBER
VT recipe 11 grams fat 0 cholesterol
Typical recipe 6 grams fat 84mg cholesterol
COPYRIGHT 2000 Sabot Publishing
COPYRIGHT 2000 Gale Group
