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Archive for the ‘Rice’ Category

Quinoa-Rice-Lentil Pilaf / Khichadi

Posted in Indian Recipes, Rice, tagged , on March 21, 2013| Leave a Comment »

What can be better than this fantastic combination of taste and nutrition.  We have protein rich quinoa along with the easy-to-digest, vitamin, mineral and protein providing moog dal.  Then there is the great comfort food, rice, which adds bulk and gives satisfaction.  I add a good amount of veggies, whatever I have at home, to create balance and enrich the meal with additional vitamins, antioxidants and good fiber.

This dish is a complete, balanced meal, and is so easy to make.

Quinoa Khichadi

Ingredients

1/2 cup quinoa grain

1/2 cup yellow moog dal

1/2 cup basmati rice

2 cups or more finely chopped vegetables of your choice (carrots, cauliflower, peas, peppers etc.)

1 large onion thinly sliced

2 teaspoons ginger-garlic paste ground with 1 jalapeno pepper (green chilly) or to taste, and half a cup of fresh cilantro (coriander) leaves

3 cloves

2 small sticks of cinnamon

1 teaspoon garam masala (optional)

1/2 teaspoon turmeric powder,

3 Tablespoons oil

1 Tablespoon pure ghee (clarified butter)

Salt to taste

2 Tablespoons finely chopped fresh cilantro (coriander leaves)  and 2 Tablespoons shredded coconut for garnish

3 cups hot water

2 teaspoons lime juice (optional)

Note:  I make my own garam masala to avoid cross contamination with any allergenic ingredients.

Method

Wash rice and moog dal together, drain and set aside

Wash quinoa using a sieve, rinse well three times and set aside

Heat oil in a large, heavy bottomed saucepan and add cloves and cinnamon sticks.

Add sliced onions, and saute till onions are soft and translucent

While onions are cooking, put up 3 and 3/4 cup water in a smaller pan, to heat and almost boil

Gently add washed and drained grains and moog dal to the softened onions, stir them in and saute for 2 minutes

Add the ginger-garlic-cilantro-jalapeno (green chilli) paste, saute for a minute more

Stir in vegetables, saute a little and add turmeric powder

Pour in the measured hot water

Add garam masala (optional) and ghee as well as the lime juice

When the water starts boiling, lower heat.

If the saucepan is large enough, you will be able to cover and cook on low heat without any water spill over

Cook for about 15 minutes or till the grains and moog dal are soft cooked

Turn off heat

Let the pilaf/ khichadi rest for a few minutes before transferring into casserole or serving dish.

Garnish with shredded coconut and cilantro leaves.

Serve hot with cut onions, tomatoes / yogurt based raita.

Delicious!

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Tasty Chicken Risotto

Posted in Meat and Poultry, Rice, tagged , on March 1, 2013| Leave a Comment »

This is an easy-to- prepare meal.  It combines the nutrition of chicken with the goodness of veggies and the comfort carbs of rice.  Add a simple green leafy salad to enhance wholesomeness.  What can be better than something so healthy and perfectly delicious?

Chicken Risotto

Ingredients

4 bone-in chicken thighs, skin removed (use leg, thigh and breast pieces if you like)

1 1/2 cups long grain white rice, preferably basmati

2 cups chicken stock

1 cup water

1 cup tomato puree

1 large onion, finely sliced

1 cup frozen peas (or shelled fresh peas)

1 cup finely chopped carrots

1/2 cup sliced olives

1/2 cup tightly packed grated cheese (optional)

3 Tablespoons olive oil

1 teaspoon minced fresh garlic

1 teaspoon paprika

1 teaspoon dried chopped basil

1/2 teaspoon coarsely ground black pepper

1/4 teaspoon cayenne pepper (optional)

Salt to taste

Method

Apply garlic, salt and pepper to chicken pieces

Heat 1 Tablespoon olive oil in a large saucepan, swirl it around, and gently place chicken pieces

Cook covered on medium heat for about 5 minutes

Turn over and cook for a further 5 minutes or until both sides are lightly browned

Turn off heat.

Wash and drain rice

In another saucepan heat the remaining olive oil and add sliced onions

When onions are soft and translucent, add rice

Saute rice for about 2 minutes or until slightly brown

Add vegetables, saute for a minute more, remove from heat

Transfer sauted rice and veggies onto chicken pieces in saucepan.

Heat broth and water in microwave, or heat in small saucepan while preparing rice and veggie mixture

Pour hot liquid over chicken and rice.

Add paprika, basil and cayenne pepper

Cook uncovered on medium heat for 5-7 minutes

When rice is partly fluffy and most of the water has been absorbed, add tomato puree and half the cheese

Turn heat to low, and cook covered for about 3-4 minutes, top with remaining cheese, cover again and cook for 2 minutes more, or until all liquid has been absorbed.

Turn off heat.  Wait for about 5 minutes before removing lid.

Serve immediately while hot.

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Turkey-Wild Rice Salad

Posted in Meat and Poultry, Rice, Salads and Sides, tagged on August 17, 2012| Leave a Comment »

This is a satisfying comfort food.  Serve a favourite hot soup with this cold salad, and you have a wholesome meal for everyone at the table.

If wild rice is not available use brown rice, preferably the basmati variety.

To know more about wild rice, read my note on RICE, in the BASICS category

wild rice salad

Ingredients

  • 3 cups cooked wild and brown rice blend. (one cup uncooked rice will yield almost 3 cups cooked rice).
  • 2 cups cooked turkey breast cut into 1/2 inch cubes.  (Use chicken if you like)
  • 1 medium red onion, finely chopped.
  • 1 large red pepper, chopped
  • 3/4 cup dried cranberries
  • 1/2 cup orange juice
  • 1/4 cup pumpkin seeds (optional)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup rice vinegar
  • 3 Tablespoons olive oil
  • 3 teaspoons orange zest (grated orange rind)
  • 3 teaspoons brown sugar
  • 1 teaspoon fresh minced garlic
  • 1/4 teaspoon cayenne pepper(red chilly powder), or to taste
  • Salt to taste.

Method

  1. Gently stir in 1 cup washed and rinsed wild and brown rice blend in 3 cups boiling water, using a large saucepan.
  2. Reduce heat, cover and allow rice to simmer for 30 minutes.
  3. Uncover and check to see if rice is well cooked, or needs a little more water.  Cover and cook for a few more minutes if required.
  4. (I pressure cook for 10-12 minutes).
  5. Fluff cooked rice with a fork, and allow it to cool.
  6. In a large bowl, combine cooked rice, cooked and diced turkey breast,
  7. chopped onion, bell pepper and parsley.
  8. In a smaller bowl, whisk together orange juice, rice vinegar, olive oil, orange zest, garlic, brown sugar, salt, and cayenne pepper.
  9. Pour and mix gently into the rice and turkey mixture.

Make a few hours ahead and refrigerate before serving.

 

Did You Know–

A quarter cup of cranberries yields just 90 calories.

Cranberries are a good source of Vitamin C, a quarter cup serving gives us about 20% of our daily requirement.

Cranberries also contain potassium and phytochemicals

They do not have any fat or sodium, and are high in fiber

Pumpkin seeds are rich in Vitamin E.

Parsley is a good digestive aid, and is full of goodness—Vitamins C and A, iron, copper and manganese. 

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Some Notes on Rice

Posted in .Basics, Rice on July 23, 2012| Leave a Comment »

Rice, the most non allergenic of food grains, is a staple in any allergy free, gluten free diet.  Mostly, it is an essential accompaniment and a good bulk food which provides eating satisfaction.

When rice is milled and polished (such as white rice), it loses some of its nutrients, especially the B group vitamins, Vitamin E, iron and a few other micronutrients. White rice sold in stores in the US is generally fortified, the lost nutrients added on and prewashed, so further washing is not required.  Washing of rice also diminishes nutrients, but it is necessary to wash rice thoroughly, rinsing out the water 3-4 times, in order to remove impurities and pesticides which may have been used.

Parboiled rice retains more nutrients than polished, white rice.  Brown rice is richer in most nutrients and especially in fiber. but protein content is more or less similar to that in white rice.

Although rice has less protein than wheat, the quality of protein in rice is generally superior and is better assimilated by the body.

Of all the varieties of rice, basmati has the best kinds of complex carbs, which are burned slowly, thus providing longer lasting energy.  Basmati rice has a Glycemic Index which is lower than almost all other kinds of rice.  The stickier the rice, the higher it is in starch content, and will therefore have a higher Glycemic Index.

Wild rice, which is more of a gourmet rice has excellent nutritive value.  It is rich in protein, fibre and minerals like iron, potassium, magnesium and phosphorus.  It is actually a seed of a variety of grass that grows around lakes and rivers.  In the US, wild rice comes from a type of grass that grows wild in the Great Lakes region.  It has a nutty flavour and a chewy texture.

Because wild rice is pricey, it is often mixed with other grains, most often with brown rice as both require the same amount of cooking time.  It also needs to be washed thoroughly.  About three times the amount of water works well for wild rice.

Generally, rice has to be used more as an accompaniment, so that other nutritious foods go down well.

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Go Green—Green Fried Rice

Posted in Rice on July 23, 2012| Leave a Comment »

Try this flavourful fried rice, a delicious accompaniment with Chinese meat and poultry.  Great to serve with tofu,( if soy is not an issue) or with any other vegetarian entrée, this rice is a favourite with all my grandchildren, the one with allergies, and the ones without

Although I use dairy and soy in some of my recipes, I give substitutes whenever possible, but I completely avoid other allergenic foods such as wheat, eggs, nuts and fish.  If you can have eggs or fish, just go ahead and add to this rice recipe.

 

green rice

Ingredients

  • 1 cup rice
  • 11/2 cups very finely chopped broccoli
  • 1/2 cup finely chopped green onion
  • 1/4 cup finely chopped fresh cilantro
  • 1 cup cooked, shredded chicken or pork (optional)
  • 3/4 cup chicken/vegetable broth
  • 3 Tablespoons oil
  • 1/2 teaspoon fresh, crushed garlic
  • 1 teaspoon very finely chopped large green chilli pepper (or to taste)
  • 1 Tablespoon Gluten free Soy Sauce (tamari)—optional
  • 1 teaspoon lime/lemon juice
  • 1/2 teaspoon salt, or to taste

Note

I use the larger variety of green chilli peppers as they are milder.  The small ones are much more pungent and packed with fire!

Method

  1. Cook rice with 2 cups water, 1/4 teaspoon salt and lemon juice.  The lemon/lime juice will prevent rice grains from becoming sticky, and will enhance flavour.  Some varieties of rice may need a little extra water.
  2. Fluff out the cooked rice with a fork and allow it to cool a little.
  3. In a large wok, heat oil on medium heat and add crushed garlic and very finely chopped green chilli pepper.
  4. Add broccoli, sauté a little, then cover and cook for a minute.
  5. Add cooked meat, green onions and chicken/vegetable broth.
  6. Add soy sauce and chopped cilantro.
  7. Gently fold in the rice.
  8. Mix all ingredients well, then cover wok for a couple of minutes or so to allow the fried rice to warm well and absorb flavours.
  9. Remove from heat, and serve.

A great dish for the whole family!

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