Healthy Farro Fried "Rice" Recipe

Farro is an Italian variety of wheat with grains that turn tender and toothsome with cooking. It's often added to soups and risotto but works as a terrific substitute for rice in this easy stir-fry.

Recipe courtesy of Food Network Kitchen

Ingredients

1 cup farro
1 bunch scallions, sliced, white and green parts kept separate
2 cloves garlic, finely chopped
1-inch piece peeled fresh ginger, finely chopped
Pinch crushed red pepper
Kosher salt
Pinch sugar
1 tablespoon plus 1 teaspoon vegetable oil
1 medium carrot, thinly sliced
1 cup thawed frozen peas
1 cup bean sprouts
2 tablespoons low-sodium soy sauce
1 teaspoon toasted sesame oil
2 large eggs, lightly beaten

Directions

Bring a medium saucepan filled two-thirds full of water to a boil. Add the farro and cook until tender but still chewy, about 15 minutes. Drain well and cool. (This can be done one day ahead).

Combine the scallion whites, garlic, ginger, crushed red pepper, 1/2 teaspoon salt and sugar in a small bowl and keep near the stove top.

Heat 1 tablespoon of the oil in a large nonstick skillet or wok over medium-high heat. Add the carrot and cook, stirring constantly, until crisp-tender, about 2 minutes. Add the scallion white mixture and continue to stir fry until fragrant, about 30 seconds. Add the cooled farro, half the scallion greens, the peas, bean sprouts, soy sauce and sesame oil and stir fry until the farro is hot, about 2 minutes. Remove from the heat and transfer to a serving dish.

Wipe out the skillet, add the remaining 1 teaspoon of oil and place over medium-high heat. Add the eggs and a large pinch of salt; let cook undisturbed until the eggs begin to bubble up, then stir constantly, breaking the eggs up into small pieces, until they are cooked through, about 30 seconds. Scrape eggs over the farro and stir to incorporate. Sprinkle with the remaining scallion green and serve hot.

Copyright 2014 Television Food Network, G.P. All rights reserved.

Healthy Cauliflower Rice Recipe

Cauliflower can shine in many forms. This recipe shows how simple it is to turn the florets into a healthy, low-carb meal or side dish--our version has only about 1/4 of the carbohydrates in rice. With the olive oil and browned onions, the cauliflower has enough flavor to satisfy by itself, and it can also be a base for stir fries, beans and rice or anything else you would eat with rice.

Recipe courtesy of Food Network Kitchen

Total:25 minActive: 10 min
Yield: 4 (3/4 to 1 cup servings)
Level: Easy

Ingredients

1 large head cauliflower, separated into 1-inch florets
3 tablespoons olive oil
1 medium onion, finely diced
Kosher salt
2 tablespoons fresh parsley leaves, finely chopped
Juice of 1/2 lemon

Directions

Trim the cauliflower florets, cutting away as much stem as possible. In 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous.

Heat the oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat. Continue cooking, stirring frequently, until the onions are golden brown at the edges and have softened, about 8 minutes. Add the cauliflower, and stir to combine. Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes. Remove from the heat.

Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. Serve warm.

Copyright 2015 Television Food Network, G.P. All rights reserved.

Toasted brown rice salad with spiced almonds and avocado recipe

0:10 Prep | 0:25 Cook | 4 Servings | Capable cooks

This healthy brown rice salad is proudly brought to you by SunRice and taste.com.au.

Coles

INGREDIENTS

1 cup SunRice low-GI brown rice
2 teaspoons extra virgin olive oil
1 medium, ripe avocado, sliced
100g mung beans or mixed sprouts

SPICED ALMONDS

1/2 cup raw almonds
1 teaspoon honey
2 teaspoons extra virgin olive oil
1 teaspoon finely chopped rosemary
Pinch of salt
1/2 teaspoon smoked paprika
1/4 teaspoon cinnamon
1/2 teaspoon brown sugar
Good pinch chilli powder

DRESSING

1 tablespoon lemon juice
2 tablespoons extra virgin olive oil
1 teaspoon honey
Salt and pepper, to taste

METHOD

For the spiced almonds, preheat oven to 160C. Grease and line two flat, rectangular baking trays and divide and spread the almonds over each tray. In a bowl, whisk together honey, olive oil, and rosemary with a fork until just combined. Divide spice mixture evenly between trays, tossing almonds to coat. Bake for 15 minutes, tossing almonds in their trays every 5 minutes during baking so that they roast evenly.

While the almonds bake, combine the salt, paprika, cinnamon, sugar and chilli powder in a large bowl. Once roasted, remove the hot almonds from the oven, and toss immediately with spice mixture to coat. Pour the almonds back onto the lined trays, spreading out into a single layer, to cool completely.

For the toasted rice, heat 1/2 tbs olive oil in a large, heavy-based frying pan over medium heat, then add the rice. Toast, stirring continuously, for 4-5 minutes until the rice smells toasted, a little like popcorn. Remove from heat, allow to cool slightly, then cook to packet instructions on the stovetop or in the microwave. Set aside to cool.

To prepare the salad, combine cooled rice, spiced almonds, mung beans or sprouts and toss to combine. Whisk dressing ingredients together with a fork until just combined, then pour over salad and toss through.

Mexican Brown Rice, Bean and Corn Salad Recipe

Mexican Brown Rice, Bean and Corn Salad

Yield: 10 servings

Ingredients

500.00 g black beans cooked
500.00 g Kidney Beans
200.00 g Corn
150.00 g Green pepper، sliced
200.00 g Cherry Tomato, halves
100.00 g Onions, chopped
250.00 g Brown rice, cooked
300.00 g Knorr Mexican Salsa
20.00 ml Knorr Lime Seasoning Powder
60.00 ml Water for lime seasoning
60.00 g Olive Oil
50.00 g Minced garlic
100.00 g Parsley, roughly chopped
10.00 g Cumin

Preparation

1. Combine the salad ingredients in a large bowl
2. Mix the dressing ingredients in a small bowl
3. Pour the dressing over the salad, and mix gently
4. Cover and chill in the refrigerator overnight or at least two hours for maximum flavour
5. Great salad to serve at a BBQ

Chinese Rice (fried vegetables with rice) Recipe

Chinese Rice (fried vegetables with rice)

INGREDIENTS

2 cups Sunwhite Calrose/medium grain rice, rinsed and strained
6 tablespoons vegetable oil
1 onion, chopped finely
3 carrots, diced finely
1 cup green beans, chopped finely and boiled
2 cloves garlic, crushed
1 ½ bell peppers, chopped finely (red, green and yellow)
1 cup green peas, boiled
½ cup grated ginger
1 cup green onion, chopped finely
½ cup soya sauce
Salt and black pepper

METHOD

Heat 2 tablespoons of oil in a small pot and stir in the rice with 1 teaspoon of salt. Stir well to coat the rice grains with oil. Pour in 2-3 cups of hot water until the rice is covered. When water boils, cover the pot and cook the rice on low heat for 10-15 minutes.

In a big pot, heat 4 tablespoons of oil over medium heat and cook the onion for 2 minutes mixing it well with oil. Stir in the carrots and cook for 2-3 minutes.

Add the green beans and cook the mix for 1 minute then add the garlic and peppers stirring continuously. Add the peas and ginger. Stir to combine.

Add the soya sauce to vegetable mixture and stir well for 1 minute then stir in the rice gradually and mix well.

Add the green onion along with 1 teaspoon of black pepper. Cook for 2-3 minutes stirring continuously.

Put the fried vegetable rice in a large plate and serve hot.

TIPS

You can use Sunwhite Calrose rice, Basmati rice, or Jasmine rice.

You can add or remove any kind of vegetables you want.

Source: Sunwhite

Chihuahua rice recipe

Photo: Chihuahua rice recipe
Photography by John Paul Urizar 

The Rice Recipes kitchen (The home of delicious Rice Recipes) invites you to try Chihuahua rice  Recipe. Enjoy our tasty collection of easy rice recipes and learn how to make Chihuahua rice .


Traditional Mexican is not all about tortillas and enchiladas. Here is a healthy Mexican rice recipe which is low-fat too.

INGREDIENTS 10
DIFFICULTY EASY
SERVINGS 8

Ingredients

1 1/2 cups long-grain white rice
1 tablespoon olive oil
2 garlic cloves, crushed
2 tablespoons finely chopped pickled jalapeno chillies
1 brown onion, finely chopped
1 carrot, finely chopped
1 yellow capsicum, finely chopped
200g green beans, cut into 3cm lengths
400g can lentils, drained, rinsed
1/4 cup finely chopped fresh flat-leaf parsley leaves

Method  

Step 1
Cook rice following packet directions. Cool. Stir with a fork to separate grains.

Step 2
Meanwhile, heat oil in a frying pan over medium heat. Add garlic, chillies, onion, carrot and capsicum. Cook, stirring, for 5 minutes or until vegetables are just tender.

Step 3
Add beans and lentils. Cook for 3 to 5 minutes or until beans are tender and lentils heated through. Stir in parsley. Season with salt and pepper.

Step 4
Add vegetable mixture to rice. Stir gently to combine. Serve.

Nutrition

Energy 804kJ   
Fat saturated 0.40g
Fat Total 2.70g   
Carbohydrate sugars -
Carbohydrate Total 35.10g   
Dietary Fibre 2.70g
Protein 5.20g   
Cholesterol -
Sodium 193mg   

All nutrition values are per serve.

Super Food Ideas - March 2008 , Page 73
Recipe by Liz Macri

More Rice Recipes:

Prawn and egg fried rice
Rice noodles with sticky lime & chilli chicken
Paella (Spanish rice, seafood & saffron)
Mango chicken, bean & rice bake
Chinese-style Rice Soup with Chicken and Ginger
Egg fried rice  

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Yellow Rice Recipe - How to Make Yellow Rice

Easy, spicy & tasty recipe for Yellow Rice. Learn how to make Perfect Yellow Rice dish. This is delicious – vibrant with spices, with a sweet note from the sugar and raisins.

Preparation and cooking times
Preparation time 2 mins
Cook time10 mins - Plus 5 mins soaking time before cooking
Vegetarian, Low-fat

Ingredients Serves 6
350g basmati rice
50g butter
1 heaped tbsp caster sugar
1 tsp ground cinnamon or 1⁄2 cinnamon stick
6 cardamom pods , shelled and seeds crushed
just under 1 tsp ground turmeric
5 tbsp raisins

Method

1. Put all the ingredients in a large pan with 1 tsp salt and 500ml water, then heat until boiling and the butter has melted.
2. Stir, cover and leave to simmer for 6 mins. Take off the heat and leave, still covered, for 5 mins. Fluff up and tip into a warm bowl to serve.

Nutrition Per serving
313 kcalories, protein 5g, carbohydrate 61g, fat 7 g, saturated fat 4g, fibre 0g, salt 0.98 g

Recipe from Good Food magazine, February 2008.

Yellow pepper rice - jeweled golden rice - Vegetable Fried Rice

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Mushroom and Rice Recipe - Recipe for Mushroom and Rice

Easy recipe for Mushroom and Rice. Enjoy cooking and learn how to make the best rice & mushroom. Take a handful of simple store cupboard ingredients and turn them into this hearty comforting vegetarian supper.

Ingredients
200g basmati rice
1 tbsp olive oil
1 large onion , chopped
2 tsp chopped rosemary or 1 tsp dried
250g chestnut mushrooms , quartered
2 red peppers , sliced
400g can chopped tomatoes
425ml vegetable stock
handful parsley , chopped

Method
1. Heat oven to 190C/fan 170C/gas 5. Tip the rice into a sieve, rinse under cold running water, then leave to drain. Heat the oil in a flameproof casserole, add the onion, then fry until softened, about 5 mins. Stir in the rosemary and mushrooms, then fry briefly. Add the rice, stir to coat in the oil, then add the peppers, tomatoes, stock and some freshly ground pepper. Bring to the boil, give it a stir, cover tightly with a lid, then bake for 20-25 mins until the rice is tender. Scatter over the parsley and serve.

NUTRITION PER SERVING
282 kcalories, protein 9g, carbohydrate 55g, fat 5 g, saturated fat 1g, fibre 4g, salt 0.36 g

Recipe from Good Food magazine, March 2009.

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Vegetable Biryani Recipe

Vegetable Biryani is a rice recipe that is cooked on special occasions such as festivals, parties, celebrations. Biryani is also spelled and pronounced as biriyani. It is a special rich rice and vegetables dish.

Preparation time 35 minutes
Cooking time 35 minutes

Ingredients serves (5)

For the rice:
2½ cups water or 625 ml
2 cubes MAGGI® Seasoning for White Rice
2 cups basmati rice or 400 g
For the vegetables:
2 tablespoons vegetable oil
1 teaspoon caraway seeds
2 medium onions or 250 g, sliced
1 tablespoon garlic, finely chopped
1 tablespoon fresh ginger, finely chopped
1 large carrot or 200 g, cut into medium cubes
½ cup frozen green peas or 80 g, thawed
1 cup frozen green beans or 160 g, thawed and cut
¾ cup water or 185 ml
1 medium green bell pepper or 150 g, cut into medium cubes
1 teaspoon chili powder
1 teaspoon ground turmeric
2 medium tomatoes or 300 g, diced
3 tablespoons fresh mint, chopped
2 tablespoons coriander leaves, chopped

Preparation

In a medium saucepan, place water, MAGGI® Seasoning for White Rice cubes and rice. Stir occasionally to boil then cover and simmer over low heat for 15 minutes or until rice is almost cooked. Remove from pot and spread the cooked rice in a large platter and set aside.

Meanwhile, heat the oil in another medium saucepan. Add caraway seeds and stir for seconds until caraway starts spluttering then add onion and stir until golden in color.

Add garlic and ginger and stir for seconds then add carrot, green peas and green beans; stir for 3 minutes then add water. Cover and simmer until vegetables are almost cooked and water is evaporated.

Add bell pepper, red chili powder, turmeric and tomato and stir occasionally for 10 minutes. Add mint and coriander and fold with the vegetable mix.

Combine the cooked rice and the vegetable mix gently and place the mixture in a clean pot. Cover with aluminum foil and with a tight fitting lid and place in a very low heat for 30 minutes then serve.

Cooking tips : Sprinkle 1 tablespoon of rose water over the rice and the vegetable mix at the last cooking step.
Serving tips : Serve with low fat yogurt salad (Raita).

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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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Jeweled Golden Rice

Inspired by a classic Persian recipe, this eye-catching fruit- and nut-studded rice dish goes well with roast poultry or pork. Here, the colorful “jewels” are fresh and dried cherries, chopped celery, green onion and mixed nuts. The dish is prepared ahead, making it very convenient for entertaining. Recipe by Nancy Baggett.

Makes 8 servings, 3/4 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 2 hours 10 minutes (including 1 hour chilling time)

EASE OF PREPARATION: Easy

1 cup brown basmati rice
1 14-ounce can reduced-sodium chicken broth
1/3 cup water
1 tablespoon mild or hot curry powder
1/2 teaspoon ground turmeric
1 generous pinch finely crumbled saffron threads (see Note)
3 tablespoons canola oil
1/3 cup lemon juice
3 tablespoons honey
1 tablespoon freshly grated orange zest
1 tablespoon minced fresh ginger
1/4 teaspoon salt
2 cups chopped celery
3/4 cup coarsely chopped dried cherries
1/2 cup chopped scallions or chives, divided
1 cup fresh dark sweet cherries, pitted and chopped
3/4 cup unsalted mixed nuts, preferably pistachios, almonds and cashews, chopped, divided

1. Combine rice, broth, water, curry powder, turmeric and saffron in a medium saucepan. Bring to a boil, stir once, cover with a tight-fitting lid, reduce heat to a simmer and cook until the liquid is absorbed, about 35 minutes. Remove from heat and let stand, covered, 5 minutes more. Fluff with a fork.
2. Combine oil, lemon juice, honey, orange zest, ginger and salt in a large, non-reactive bowl (see Note). Stir in the cooked rice, celery, dried cherries and 1/4 cup scallions (or chives). Cover and refrigerate for at least 1 hour and up to 2 days.
3. To serve, fold fresh cherries and 1/2 cup mixed nuts into the rice mixture. Serve at room temperature, garnished with the remaining 1/4 cup scallions (or chives) and mixed nuts.

NUTRITION PROFILE:
High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy

NUTRITION INFORMATION: Per serving: 288 calories; 12 g fat (1 g sat, 7 g mono); 1 mg cholesterol; 41 g carbohydrate; 6 g protein; 5 g fiber; 125 mg sodium; 238 mg potassium.
Nutrition bonus: Vitamin C (15% daily value).
Exchanges: 1 starch, 1 fruit, 1 other carbohydrate, 2 fat; 2 1/2 Carbohydrate Servings.

TIP: Notes: Considered the world's most expensive spice, saffron contributes a pungent flavor and intense yellow color. It is sold in threads and powdered form.

A non-reactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

From EatingWell Magazine June/July 2006

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Basque Vegetable Rice

Zucchini, onion, tomatoes and bell peppers stud this paella-inspired rice dish. You may add other vegetables, such as mushrooms and peas, or if you like something heartier, some slightly spicy Italian sausage is a good choice.

Makes 6 servings, 1 1/3 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

2 tablespoons extra-virgin olive oil
1 small dried red chile pepper, such as chile de arbol, broken
1 medium onion, quartered and thinly sliced
2 cloves garlic, minced
2 large ripe tomatoes, seeded and diced
1 medium zucchini, diced
1 red bell pepper, diced
1 green bell pepper, thinly sliced
1 teaspoon paprika, preferably Spanish
1 teaspoon dried thyme
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/4 cups short-grain white rice, preferably Valencia (see Tip)
3 cups vegetable broth or reduced-sodium chicken broth
2 tablespoons finely minced fresh flat-leaf parsley for garnish
6 lemon wedges for garnish

1. Heat oil in a 12-inch cast-iron skillet over medium heat. Add chile pepper, onion and garlic and cook, stirring often, until the onion is soft but not browned, about 6 minutes.
2. Add tomatoes, zucchini, bell peppers, paprika, thyme, salt and pepper; cover and simmer, stirring occasionally, for 15 minutes.
3. Add rice; stir to coat well with the tomato mixture. Add broth; bring to a boil. Reduce heat to low, cover and simmer until the rice is tender, 25 to 30 minutes. Serve hot directly from the pan, garnished with parsley and lemon wedges, if desired.
NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

NUTRITION INFORMATION: Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 45 g carbohydrate; 5 g protein; 5 g fiber; 434 mg sodium; 439 mg potassium.
Nutrition bonus: Vitamin C (100% daily value), Folate (50% dv), Vitamin A (40% dv), Iron (15% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 1/2 starch, 1 vegetable, 1 fat

TIP: Valencia rice (sometimes called paella rice) is Spanish-grown, short-grain rice classically used when making paella. It differs from other short-grain rice because of its ability to absorb moisture without breaking down. When fully cooked, the individual grains of rice remain whole. 'Bomba' is the best variety. Find it in specialty markets or online at tienda.com. Arborio rice can be used as a substitute, but yields a creamier dish.

From EatingWell Magazine September/October 2007

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