THIS WEEK THE FEATURED INGREDIENT IS RICE
(continue reading for info on washing and cooking rice AND the delicious recipes featuring this week's ingredient.
Rice:The staple of staples. It’s easy to store, easy to cook, and extremely versatile. Brown has the most nutrients but I use white short grain sushi, jasmine, and basmati too. You should be happy with your food not just careful.
Washing rice (or any grain):
Although most purchased grains are already cleaned, it’s a good idea to rinse them before using. If you should purchase your grains at a coop or health food store, they might need a bit more rinsing. Just put measured amount of grain in a small bowl and add three to four inches of tap water. Swirl grain and pour off any floating debris (dirt, chaff). Repeat until the water looks clear. Once or twice should do it.
Cooking rice:
Brown rice – 1 cup of rice will cook perfectly in 1¾ cups of water and a pinch of sea salt. (Any salt will do but sea salt is my favorite.) Use 2-3 quart sauce pan (the perfect size for a dorm room or small apartment). Cover rice, bring to a boil, then reduce to very low heat and cook for about 55 minutes. Fluff with fork to separate the grains if desired.
Now you’re cooking!
A SCHOOL WEEK’S WORTH OF RICE DISHES
Start by cooking 2-3 cups of rice on Sunday in preparation for the next five days.
(Feel free to substitute firm or pre-cooked tofu for the chicken in any of these recipes.)
Monday – “Grilled” Chicken Breast with Brown Rice and Green Beans
Thaw one chicken portion.
In a pan cook one portion of green beans in 3 tablespoons of water just until heated (approx. five minutes) then add one rice portion and the chicken portion with two or three tablespoons of water or better yet, ¼ cup organic chicken broth. The amount of liquid will depend on how much has cooked off during the green bean cooking. Salt and pepper to taste. TURN OFF BURNER!
Tuesday – Veggie Rice Soup and Chicken Wrap
Use a portion of rice and two cups of chicken broth. Heat and add frozen peas (about ¼ cup), i/2 can of fire-roasted tomatoes with liquid. Add salt (be careful with kosher salt, it’s very salty) pepper and parsley. Simmer for a few minutes. Be sure to store (in a plastic bag or storage container – NOT in the can!) the remaining tomatoes in the fridge for tomorrow. While soup is simmering make a wrap sandwich with leftover chicken (shredded), canola mayo (plain or mixed with ¼ tsp ground chipotle!), and any fresh veggie you may have on hand. TURN OFF BURNER!
Wednesday – Bean Burrito with Salsa and Blue Corn Chips
Place a portion of heated (microwave or pan) refried beans, grated cheddar and wrap it up. Use the rest of the fire-roasted tomatoes mixed with a tablespoon of finely grated red onion for salsa!
TURN OFF BURNER!
Thursday – Pan Seared Rice Patty with Cheddar and Corn
Mix some rice (you decide how many patties you want) with salt, pepper, cubed cheddar and parsley. Drain a small can of corn. Add about 3 tablespoons of corn to the rice. Heat 2 tsp canola oil and a very thin slice of butter (or not) in a skillet and sear the rice patty on one side of the pan until golden on each side. On the other side of the pan, while the rice patties are cooking, sauté a portion of green beans.
TURN OFF BURNER!
Friday – Seasoned Rice on Green Salad
This will require a quick stop at the market for lettuce and scallions (green onions). If that’s not possible, substitute canned navy beans. If you use the beans, rinse them thoroughly and drain in your colander before using. Season the rice with nori flakes, pepper, salt, and garlic to taste (go easy – you can always add more but it’s kind of hard to take extra seasonings out of a dish). Toss rice (or rice and beans) with 1½ T of extra virgin olive and 1 tsp rice wine vinegar. Serve seasoned rice washed and cut romaine lettuce. Sprinkle sliced scallions on top. Alternatively, you can put any or all of the above into a tortilla to make an amazing wrap!
TURN OFF THE BURNER!
EAT WELL, BE WELL, AND THINK SMART
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