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.

   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 ?5 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.)

Brown Rice is the least processed form of rice, as the kernels of rice have had only the hull removed.

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