Vegetarian fried brown rice recipe - How to make Vegetarian fried brown rice

 

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Vegetarian fried brown rice recipe. Enjoy quick & easy rice cooking recipes and learn how to make Vegetarian fried brown rice. 

Ingredients (serves 4)

2 eggs
2 teaspoons vegetable oil
1 onion, finely chopped
2 garlic cloves, crushed
1 red chilli, finely chopped
1 large head broccoli, florets removed
1 large carrot, halved, thinly sliced
150g green beans, roughly chopped
2 cups brown basmati rice, cooked
2 tablespoons reduced-salt soy sauce or tamari (see note)

Method

Beat eggs with a fork until small bubbles appear. Heat a wok over medium-high heat until hot. Add 1 teaspoon of oil. Add eggs and swirl around wok to form a thin omelette. Cook for 1 minute. Turn and cook a further minute. Remove to a board. Thinly slice.

Add remaining oil, onion, garlic and chilli to wok. Stir-fry for 2 minutes. Increase heat to high. Add broccoli, carrot and beans. Stir-fry for 4 minutes, or until tender and crisp.

Add rice and soy sauce or tamari to wok. Stir-fry for 3 minutes, or until heated through. Add egg and stir to combine. Serve immediately.

Notes

Tamari is naturally femented soy sauce which contains a small amount of wheat. Look for it near the health food in the supermarket.

Hint: Cook rice then refrigerate for 4 hours before stir-frying. This will keep the grains from becoming gluggy.

Source
Super Food Ideas - December 2003, Page 29
Recipe by Tracy Rutherford
 

More Rice Recipes:   

 

Five-spice crunchy rice salad

Apple and rice chopped salad 

Mango rice salad

Citrus Rice Salad
Persian rice salad
Mexican meatball skewers with rice salad

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Chipotle Cashew Chicken with Brown Rice Recipe

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Chipotle Cashew Chicken with Brown Rice recipe. Enjoy quick & easy recipes and learn how to make Chipotle Cashew Chicken with Brown Rice. 

Cook Time: 25 min | Level: Easy | Yield: 4 to 6 servings

Ingredients

1 tablespoon extra-virgin olive oil
2 tablespoons butter
1 large onion, 1/4 onion finely chopped, 3/4 thinly sliced
2 cups quick cooking brown rice
4 cups chicken stock
2 tablespoons vegetable oil
2 pounds chicken meat: tenders, boneless, skinless breasts or boneless, skinless thighs, cut into 2-inch pieces
2 tablespoons grill seasoning blend (recommended: Montreal Steak Seasoning blend by McCormick)
2 to 3 tablespoons tamari dark soy sauce, eyeball it
4 cloves garlic, chopped
1 red bell pepper, seeded and thinly sliced
10 to 12 water chestnuts, whole
1 cup frozen green peas
3 tablespoons chipotle in adobo (2 peppers and their sauce), available in cans on the international foods aisle or substitute 1 1/2 tablespoons ground chipotle powder
1 tablespoon ground cumin, a palm full
2 to 3 tablespoons honey, 2 healthy drizzles
1/4 to 1/3 cup real maple syrup, eyeball it
2 to 3 tablespoons chopped cilantro or parsley leaves, your preference
1 cup raw cashews

Directions

In a medium pot over medium heat combine 1 tablespoon extra-virgin olive oil, 1 turn of the pan, and 1 tablespoon butter. When butter melts into oil, add in the chopped onion, cook 2 minutes, then add rice and cook 3 minutes more. Add stock and cover the pot. Raise heat to bring stock to a rapid boil. Once the stock boils, reduce heat to low and cook, stirring occasionally, until rice is tender, 17-18 minutes.

While rice cooks, make the chicken. Heat a large skillet over high heat. Add vegetable oil, 2 turns of the pan, then the chicken. Season the chicken with grill seasoning. Brown the chicken on both sides, season with soy sauce then move off to one side of the pan. Add the remaining onions, garlic and peppers. Cook 2 to 3 minutes then add water chest nuts and green peas and mix vegetables and meat together. Add the chipotles and cumin. Toss to coat. Glaze the mixture with honey and maple syrup and turn off the heat. Add in the chopped cilantro or parsley and the cashew nuts.

Top rice with cashew chicken and serve.

Recipe courtesy Rachael Ray
Show: 30 Minute Meals Episode: Hot Topic

More Rice Recipes:

Fried brown rice
Tuna brown rice salad
Brown rice and tuna salad
Oven Brown Rice
Apricot Chicken
Spiced chicken with saffron  

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Fried brown rice recipe

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try  Fried brown rice recipe. Enjoy a collection of quick & easy recipes and learn how to make Fried brown rice.

This healthy fried rice is a smart way to make sure your kids eat their vegies.

Cooking Time 15 minutes

Ingredients (serves 4)

2 tsp vegetable oil
2 tsp grated fresh ginger
4 green shallots, ends trimmed, thinly sliced
1 red capsicum, deseeded, finely chopped
1/4 red cabbage, hard core removed, finely shredded
200g (2 cups) shredded cooked chicken breast
545g (3 cups) cooked long-grain brown rice, cooled
1 tbs salt-reduced soy sauce
1 tbs kecap manis
Green shallot, extra, to serve
Chilli sauce, optional, to serve

Method

1. Heat oil in a wok over high heat until just smoking. Add ginger and shallot and stir-fry for 1 minute or until aromatic. Add capsicum and cabbage and stir-fry for 1-2 minutes or until cabbage wilts.

2. Add the chicken and stir-fry for 1 minute or until heated through. Add the rice, soy sauce and kecap manis and stir-fry for 1-2 minutes or until the rice is heated through. Divide among serving bowls. Top with extra shallot and serve with chilli sauce, if desired.

Source
Good Taste - March 2007, Page 52
Recipe by Chrissy Freer
 
More Rice Recipes:

Chicken and basil fried rice
Barbecued pork fried rice
Cantonese fried rice
Special fried rice with BBQ duck
Five spice chicken and fried rice
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Tuna brown rice salad recipe

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Tuna brown rice salad recipe. Enjoy quick & easy rice cooking recipes and learn how to make Tuna brown rice salad.

It takes just six ingredients to create a fabulous meal — here's the proof!

Ingredients (serves 4)

450g packet brown rice in
2 1/2 minutes
310g can corn kernels, drained
250g cherry tomatoes, quartered
425g can tuna in springwater, drained, flaked
6 green onions, thinly sliced
1/4 cup 100% fat-free French salad dressing

Method

1. Microwave rice following packet directions. Transfer to a large bowl. Using a fork, stir to separate grains. Set aside for 5 minutes to cool.

2. Add corn, tomato, tuna and three-quarters of the onion to rice. Season with salt and pepper. Add dressing. Toss to combine. Serve topped with remaining onion.

Notes
Budget tip: Use 4 cups cooked brown rice instead of instant rice and save around $2.68 in total.

Variation: You could use balsamic dressing instead of French.

Source
Super Food Ideas - October 2009, Page 24
Recipe by Jenny Fanshaw

More Rice Recipes:

Sweet coconut rice with mangoes
Beef skewers with bok choy rice
Lamb meatball & pea pilaf
Fish with rice noodle cakes
Brown rice and tuna salad
San choy bau rice paper rolls

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Brown rice and tuna salad recipe

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Brown rice and tuna salad recipe. Enjoy quick & easy rice cooking recipes and learn how to make Brown rice and tuna salad. 

Cooking Time 15 minutes

Ingredients (serves 4)

1 1/3 cups brown rice
1/2 cup fat-free balsamic or French dressing
200g punnet cherry tomatoes, quartered
2 Lebanese cucumbers, chopped
50g baby rocket leaves
425g can tuna in springwater, drained, flaked

Method

1. Cook rice, following packet directions. Drain well. Set aside for 5 minutes to cool slightly. Stir through dressing. Set aside for 15 minutes.

2. Add tomatoes, cucumber, rocket and tuna to rice. Season with salt and pepper. Gently toss to combine. Serve.

Source
Super Food Ideas - March 2005, Page 39
Recipe by Alison Roberts

More Rice Recipes:

San choy bau rice paper rolls
Creamy chocolate rice pudding
Pork rice paper rolls
Five spice chicken and fried rice
Vanilla rice pudding with poached rhubarb
Little spanakopita with rice

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Oven Brown Rice Recipe

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Oven Brown Rice recipe. Enjoy quick & easy rice cooking recipes and learn how to make Oven Brown Rice. Delicious, moist and flavorful rice dish! 

Prep Time: 10 Min
Cook Time: 1 Hr
Ready In: 1 Hr 10 Min

Ingredients

1 cup brown rice
1 cup beef broth
1 (14.5 ounce) can chicken broth
1/4 cup butter, melted
1 teaspoon garlic salt
1 teaspoon seasoned salt

Directions

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a 2 quart casserole dish, mix together rice, beef broth, chicken broth, butter, garlic salt, and seasoned salt. Bake uncovered in preheated oven for 60 minutes, until liquid is absorbed and rice is tender.

Nutrition Per Serving
Calories: 144 | Total Fat: 6.6g | Cholesterol: 17mg

More Brown Rice Recipes:

Brown Rice
Brown rice and macadamia salad
Wild Rice and Cucumber Salad
Brown rice, roast pumpkin & seed salad
Healthy fried rice
Soy and ginger fish with brown rice 

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Brown Rice Recipe - How to Make Brown Rice

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Brown Rice recipe. Enjoy quick & easy rice cooking recipes and learn how to make Brown Rice.

This recipe is easy enough for people who can't make rice at all, and everyone will love it.

Prep Time: 5 Min
Cook Time: 1 Hr
Ready In: 1 Hr 5 Min

Ingredients

1 1/2 cups uncooked long-grain white rice
1 (14 ounce) can beef broth
1 (10.5 ounce) can condensed French onion soup
1/4 cup butter, melted
1 tablespoon Worcestershire sauce
1 tablespoon dried basil leaves

Directions

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a 2 quart casserole dish combine rice, broth, soup, butter, Worcestershire sauce and basil.

3. Bake covered for 1 hour, stirring once after 30 minutes.

Nutrition Per Serving 
Calories: 340 | Total Fat: 10.8g | Cholesterol: 27mg
 
More Brown Rice Recipes:

Brown rice and macadamia salad
Wild Rice and Cucumber Salad
Brown rice, roast pumpkin & seed salad
Healthy fried rice
Soy and ginger fish with brown rice
Brown rice stir-fry with coriander omelette 

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Brown rice and macadamia salad recipe

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Brown rice and macadamia salad recipe. Enjoy rice cooking recipes and learn how to make Brown rice and macadamia salad.   

There's much to entice about this side with rice, it's delicious and low in price!

Ingredients (serves 4)

1 1/2 cups brown rice
1/2 cup macadamia nuts, toasted, chopped
2 green onions, thinly sliced
3 celery stalks, trimmed, thinly sliced
1 large red delicious apple, cored, cut into 1cm cubes
1/2 cup plain yoghurt
1/2 cup mango chutney
1 tablespoon lemon juice

Method

1. Cook rice in a large saucepan of boiling, salted water, following packet directions, until just tender. Drain. Refresh under cold water. Drain. Cool for 10 minutes.

2. Combine rice, macadamias, onion, celery and apple in a bowl. Combine yoghurt, chutney and lemon juice in a bowl. Season with salt and pepper. Spoon yoghurt mixture over rice mixture. Toss to combine. Serve.

Notes
Serve with: Barbecued chicken, grilled turkey breast, pork kebabs or pork fillet.

Source
Super Food Ideas - February 2010, Page 46
Recipe by Kim Coverdale

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Wild Rice and Cucumber Salad Recipe

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Wild Rice and Cucumber Salad Recipe. Enjoy cooking easy & rice dishes and learn how to make Wild Rice and Cucumber Salad.

The fresh flavor of cucumbers and cranberries combined with the natural taste and texture of the wild rice make this salad a refreshing contribution to summer outings.

Serving Size: cup
Servings: 8

Prep Time: 30 minutes
Cook Time: 30 minutes

Ingredients

1 cup wild rice
1 cup brown rice
2/3 cup freshly squeezed orange juice
zest from 1 large orange
1 shallot, chopped fine
1 bunch green onions, chopped fine
2 tablespoons red wine vinegar
1/2 cup extra virgin olive oil
kosher salt to taste
freshly ground black pepper to taste
1 seedless cucumber, peeled and coarsely chopped
1 large sweet red pepper, chopped
2/3 cup dried cranberries
1/2 cup parsley leaves, coarsely chopped
additional salt and pepper, as desired

Directions

Cook rice according to package directions.  Drain and cool to room temperature.

In a large salad bowl combine rice, orange zest, shallot, green onions, red pepper, and cranberries.

In a small container whisk together oil, orange juice, and season to taste. Add cucumber and parsley to salad.

Drizzle salad with dressing. Stir to combine.

Allow salad to sit, covered, for 2 hours before serving. Serve at room temperature.

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Brown rice, roast pumpkin & seed salad rcipe

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Brown rice, roast pumpkin & seed salad Recipe. Enjoy cooking easy & rice dishes and learn how to make tasty Brown rice, roast pumpkin & seed salad.


Preparation Time 30 minutes
Cooking Time 35 minutes

Ingredients (serves 6)

Olive oil spray, to grease
1kg kent pumpkin, peeled, deseeded, cut into 2-3cm pieces
400g (2 cups) long-grain brown rice
60g (1/3 cup) pepitas (pumpkin seed kernels)
55g (1/3 cup) sunflower seed kernels
80ml (1/3 cup) fresh lime juice
1 tbs soy sauce
1/2 tsp sesame oil
1 small garlic clove, crushed
1/4 tsp brown sugar
1 bunch rocket, washed, trimmed, leaves torn

Method

Preheat oven to 200°C. Spray a large baking tray with olive oil to lightly grease. Arrange the pumpkin, in a single layer, on the prepared tray and spray lightly with olive oil. Bake in preheated oven, turning halfway through cooking, for 30 minutes or until light brown and tender. Remove from oven and set aside for 15 minutes to cool to room temperature.

Meanwhile: cook the rice in a large saucepan of boiling water for 30 minutes or until tender (do not overcook). Drain in a large colander and set aside for 30 minutes to cool to room temperature.

Reduce oven temperature to 180°C. Spread the pepitas and sunflower seed kernels over a large baking tray. Bake in oven, stirring halfway through cooking, for 5 minutes or until lightly toasted. Remove from oven and set aside to cool slightly.

Combine the lime juice, soy sauce, sesame oil, garlic and sugar in a small jug. Place the rice in a large bowl. Drizzle with lime-juice mixture and use a large metal spoon to gently stir until well combined. Add the rocket, pumpkin, pepitas and sunflower seed kernels to the rice mixture and gently stir until well combined. Spoon salad among serving plates and serve immediately.

Source
Good Taste - August 2005, Page 104
Recipe by Tracy Rutherford



Soy and ginger fish with brown rice recipe - Wild rice, cranberry and walnut salad recipe - How to make picnic rice salad
 
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Healthy fried rice - Recipe for healthy fried rice

The home of Rice Recipes invites you to try Healthy fried rice recipe. Enjoy cooking healthy food and learn how to make wonderful dish of healthy fried rice.

Ingredients (serves 4)

2 tsp sesame oil
1/2 Chinese cabbage, shredded
1 carrot, cut into matchsticks
1 small red capsicum, seeds removed, sliced
3 cups cooked brown rice
2 tbs light soy sauce
2 tbs ketjap manis*, plus extra to drizzle
1/2 cup cashew nuts, lightly toasted
6 spring onions, thinly sliced on the diagonal

Method

1. Heat oil in a large wok over high heat. Add cabbage, carrot and capsicum, and stir-fry for 1-2 minutes.

2. Add rice and cook for a further 2 minutes. Add soy, ketjap manis, cashews and half the spring onions, toss to combine.

3. To serve, garnish with remaining onions and drizzle with extra ketjap manis.

Notes

* Indonesian sweet soy sauce from Asian and selected supermarkets.

Source
delicious. - October 2004, Page 147
Recipe by Chrissy Freer

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Soy and ginger fish with brown rice recipe

The Rice Recipes Blog invites you to try Soy and ginger fish with brown rice recipe. Enjoy delicious rice recipes and learn how to make Soy and ginger fish with brown rice.

Ingredients (serves 4)

1 1/2 cups brown basmati rice
2 teaspoons sesame oil
4cm piece fresh ginger, finely grated
1 1/2 tablespoons rice wine vinegar
2 teaspoons reduced-salt soy sauce
1/4 teaspoon caster sugar
2 teaspoons peanut oil
4 (120g each) firm white fish fillets
1 bunch choy sum, trimmed, halved
2 medium zucchini, thinly sliced lengthways
1 large carrot, thinly sliced lengthways
2 green onions, thinly sliced
2 teaspoons sesame seeds, toasted
lime slices, to serve

Method

1. Cook rice in a saucepan of boiling water, following packet directions, until tender. Drain.
2. Meanwhile, combine sesame oil, ginger, vinegar, soy sauce and sugar in a jug.
3. Heat peanut oil in a frying pan over medium heat. Cook fish for 4 to 5 minutes each side or until cooked through. Transfer to a plate. Cover to keep warm. Add choy sum to pan. Cook, tossing occasionally, for 2 minutes. Add zucchini, carrot and onion. Cook, tossing, for 2 minutes or until choy sum has wilted.
4. Place rice, vegetable mixture and sesame oil mixture in a bowl. Toss to combine. Divide between plates. Top with fish. Sprinkle with sesame seeds. Serve with lime slices.

Source
Super Food Ideas - July 2008, Page 43
Recipe by Kirrily La Rosa

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Brown rice stir-fry with coriander omelette recipe

The Rice Recipes Kitchen invites you to try Brown rice stir-fry with coriander omelette recipe. Enjoy delicious and healthy rice recipes and learn how to make Brown rice stir-fry with coriander omelette. This dish is full of flavour and crunch - guaranteed to perk up that pack of brown rice at the back of the cupboard

Ingredients

200g brown basmati rice
1 tbsp rapeseed oil
thumb-size piece ginger , grated
3 garlic cloves , finely chopped
1 bunch spring onions , finely sliced lengthways
150g pack shiitake mushrooms , sliced
2 carrots , finely sliced into sticks
1 red pepper , finely sliced
3 eggs , beaten with a splash of skimmed milk
small handful chopped coriander , plus extra to serve
2 tsp soy sauce
1 tsp toasted sesame oil
2 tbsp chilli jam
1 tbsp sesame seeds , toasted

Method

1. Cook the rice following pack instructions. Heat 2 tsp oil in a large frying pan or wok. Add the ginger and garlic and fry for 1 min. Tip in the veg and stir-fry over high heat for 3-4 mins.

2. Meanwhile, mix the eggs with the coriander and seasoning. Heat a small non-stick frying pan with the remaining oil. Add the egg, stir once, then allow to cook over a gentle heat until almost set. Flip (using a plate if necessary) and cook on the other side until cooked through. Tip onto a board and cut into strips.

3. Add the drained cooked rice, soy sauce, sesame oil and chilli jam to the veg, mixing to heat through. Divide into bowls and top with the omelette strips, a few coriander leaves and sesame seeds.

Nutrition Per serving

351 kcalories, protein 13g, carbohydrate 50g, fat 13 g, saturated fat 2g, fibre 4g, sugar 13g, salt 0.73 g

Recipe from Good Food magazine, May 2010.

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Rustic sushi rolls recipe

You are invited by the Rice recipes blog to try a delicious recipe for Rustic sushi rolls. learn how to make the best Rustic sushi rolls dish.

Preparation Time 50 minutes
Makes 12

Ingredients

1 tbs Japanese rice vinegar
4 cups cooked medium grain brown rice
6 nori sheets
1 Lebanese cucumber
1 large avocado, halved, stone removed, peeled
3/4-1 tsp wasabi
250g bean shoots
180g seafood flakes, each flake halved diagonally
Tamari, to serve

Method

1. Stir the vinegar through the rice. If hot, allow to cool completely. Cut the nori sheets in half crossways along the short side to make twelve 10cm x 18cm rectangles. Trim the ends of the cucumber and cut into twelve 1cm x 11cm sticks. Cut each avocado half in half again lengthways. Cut each quarter lengthways into three slices.

2. Place a nori rectangle, shiny side down, on a clean flat surface. Working from the short end, spread a 1/3 cup of rice over the nori, leaving 2cm free at the top end of the nori. Spread wasabi crossways in the middle of the rice.

3. Spread some bean shoots over the rice. Place a piece of avocado crossways in the middle of the sheet (in the same position as the wasabi). Place a piece of cucumber and 2 seafood flake halves on top.

4. Brush the top 2cm of nori with water. Working from the opposite end, roll up the nori to enclose the filling. Repeat with the remaining ingredients to make 12 rolls. Serve with tamari for dipping.

Source
Fresh Living - 13 June 2005, Page 52 - Recipe by Gemma Purcell

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Sesame brown rice

Cooking Time 15 minutes

Ingredients (serves 4)
2 tbs sesame seeds
750ml (3 cups) water
360g (3 cups) Sunrice quick cooking brown rice
Tofu & pumpkin green curry (see related recipe), to serve

Method
1. Heat a medium saucepan over medium heat. Add the sesame seeds and cook, tossing, for 1 minute or until lightly toasted.

2. Add the water. Increase heat to high and bring to the boil. Add rice and bring back to the boil. Reduce heat to medium-low and simmer, slightly covered, for 10 minutes or until the rice is tender and all the liquid is absorbed. Remove from heat. Use a fork to separate the grains. Season with salt and pepper. Divide the rice among serving bowls. Top with curry to serve.

Source
Good Taste - June 2006, Page 61
Recipe by Gemma Purcell

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Grilled Corn Salad with Black Beans & Rice

Ingredients
2/3 cup short-grain brown rice
1 15-ounce can black beans, rinsed
3 large ears corn, husked
2 medium red onions, cut into 3/8-inch-thick slices
1 green bell pepper, cored and quartered lengthwise
1 small ripe avocado
1/2 cup hot tomato salsa, preferably chipotle
1/2 cup orange juice
1/3 cup lime juice
3 tablespoons chopped fresh cilantro
1 tablespoon canola oil
3/4 teaspoon ground cumin
Salt & freshly ground pepper, to taste
Baked tortilla chips, (optional)

Preparation
1. Cook rice in a large pot of boiling salted water, until al dente, 25 to 30 minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.

2. Meanwhile, preheat grill.

3. Oil the grill rack (see Tip). Grill corn, onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.

4. Cut kernels from cobs (see Tip) and add to reserved rice and beans. Dice the bell pepper and half the onions; add to the rice mixture. Place the remaining onions in a mixing bowl. Peel and dice avocado; add half to rice mixture and half to the bowl with sliced onions.

5. Whisk salsa, orange juice, lime juice, cilantro, oil and cumin in a small bowl. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with sliced onions and avocado. Toss the rest with rice mixture.

6. Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.

Tips & Notes
To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Nutrition
Per serving: 421 calories; 11 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 72 g carbohydrates; 13 g protein; 12 g fiber; 275 mg sodium; 779 mg potassium.

Nutrition Bonus: Vitamin C (103% daily value), Potassium (22% dv), Folate (16% dv).

4 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable, 1 very lean meat, 2 fat

From EatingWell: July/August 1997

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Rice & tuna snack

Preparation Time 10 minutes
Cooking Time 5 minutes

Ingredients (serves 4)

1 x 250g pkt Sunrice medium-grain brown rice
2 x 95g cans flavoured flaked tuna
4 cherry tomatoes, quartered,
1/3 cup alfalfa sprouts

Method

Cook rice in microwave following packet directions or until heated through. Divide the rice among serving bowls. Divide tuna among the bowls. Top the tuna with cherry tomatoes, and alfalfa sprouts. Serve immediately.

Notes & tips
You can also try this dish with chicken. Simply top the rice with 200g (2 cups) shredded Woolworths country-style roast chicken instead of the flaked tuna.

Source
Good Taste - July 2007, Page 54
Recipe by Tracy Rutherford

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Tuna rice salad recipe

Light and tasty tuna rice salad recipe.

Cooking Time 17 minutes

Ingredients (serves 4)

250g packet 90-second brown rice
1 cup doongara clever rice
1/2 cup frozen peas
2 Moraitis gourmet tomatoes, diced
3 green onions, thinly sliced
2 x 185g cans tuna in springwater
2 large lemons
1 tablespoon olive oil

Method

1. Cook brown rice following packet directions. Spread on a tray and set aside to cool. Place doongara rice and 1 1/2 cups cold water in a saucepan. Bring to the boil over high heat. Reduce heat to low. Cover and simmer for 12 minutes or until rice is tender. Remove pan from heat and add peas. Cover and stand for 5 minutes. Drain rice and peas. Refresh in cold water. Set aside to cool.

2. Combine brown and white rice, peas, tomatoes and green onions in a large bowl. Drain tuna and flake into large chunks. Add to salad and toss gently to combine.

3. Juice 1 lemon. Cut remaining lemon into wedges. Combine 1/4 cup lemon juice, oil and salt and pepper in a screw-top jar. Secure lid and shake to combine. Pour over salad and toss gently to coat. Serve with lemon wedges.

Notes & tips
To increase the protein, make a 2-egg omelette. Cut into long, thin strips and stir through salad in step 2 with tuna.

Source
Super Food Ideas - February 2007, Page 34

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Grilled Mahi Mahi with Brown Rice Recipe

Delicious brown rice recipe with grilled mahi mahi fillets, swordfish or halibut.

Ingredients

6 tablespoon(s) olive oil
6 tablespoon(s) lemon juice
1/4 cup(s) chopped fresh basil
2 tablespoon(s) chopped fresh rosemary
2 tablespoon(s) balsamic vinegar
2 clove(s) garlic, minced
2 teaspoon(s) Worcestershire sauce
2 teaspoon(s) soy sauce
4 mahi mahi fillets, about 4 to 6 oz. each (or use swordfish or halibut)
1 teaspoon(s) salt
1 teaspoon(s) freshly ground black pepper
2 cup(s) cooked brown rice

Preparation

1. In a small bowl, combine first 8 ingredients. Sprinkle fish fillets with salt and pepper; place into a gallon-size zip-top bag and pour in marinade. Seal and shake gently to coat fish evenly. Refrigerate for at least 2 hours but no more than 6 hours.

2. Preheat grill to medium-low. Grill fillets, turning carefully, 4 to 5 minutes per side, or until fish begins to brown and flakes with a fork.

3. Spoon a good 1/2 cup of brown rice onto each of 4 plates and top each with a fillet of fish. Garnish with lemon wedges and more fresh herbs, if desired.

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Sweet & Sour Chicken with Brown Rice

In about the time it takes to order and pick up Chinese takeout, you can make this much healthier version of sweet & sour chicken. Our version loses all the saturated fat that comes from deep-frying, along with the extra sugar and salt. If you prefer, use tofu instead of chicken, and use your favorite vegetables; just be sure to cut them into similar-size pieces so they all cook at about the same rate.

Makes 4 servings (about 1 1/2 cups stir-fry & 1/2 cup rice each)

ACTIVE TIME: 30 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

2 cups instant brown rice
1/4 cup seasoned rice vinegar
2 tablespoons reduced-sodium soy sauce
2 tablespoons cornstarch
2 tablespoons apricot preserves
2 tablespoons canola oil, divided
1 pound chicken tenders (see Ingredient Note), cut into bite-size pieces
4 cloves garlic, minced
2 teaspoons finely grated or minced fresh ginger
1 cup reduced-sodium chicken broth
6 cups bite-size pieces of vegetables, such as snow peas, broccoli and bell peppers
1 5-ounce can sliced water chestnuts, drained

1. Prepare rice according to the package directions.
2. Meanwhile, whisk vinegar, soy sauce, cornstarch and apricot preserves in a small bowl. Set aside.
3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate.
4. Add the remaining 1 tablespoon oil, garlic and ginger to the pan and cook, stirring, until fragrant, 20 to 30 seconds. Add broth and bring to a boil, stirring constantly. Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4 to 6 minutes. Stir in water chestnuts and the chicken. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 1 minute. Serve with the rice.

NUTRITION PROFILE:
High Fiber | Low Sat Fat | Heart Healthy
NUTRITION INFORMATION: Per serving: 469 calories; 10 g fat (1 g sat, 4 g mono); 68 mg cholesterol; 62 g carbohydrate; 34 g protein; 7 g fiber; 709 mg sodium; 408 mg potassium.
Nutrition bonus: Vitamin C (320% daily value), Vitamin A (70% dv), Fiber (28% dv).
3 1/2 Carbohydrate Servings
Exchanges: 2 starch, 3 vegetable, 4 lean meat

TIP: Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

From EatingWell Magazine October/November 2006

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