Clean Eating Brown Rice Recipes

July 06, 2023 Post a Comment

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Clean Eating During the Holidays Warm Brown Rice Salad The eMeals Blog from blog.emeals.com

Description

If you're looking for a healthy and clean eating option, brown rice is a great choice. Brown rice is a whole grain that is packed with fiber, vitamins, and minerals. It's also gluten-free and has a low glycemic index, making it a great option for those with celiac disease or diabetes. Brown rice can be used in a variety of dishes, from stir-fries to salads, and is easy to prepare.

Prep Time

Prepping brown rice is easy and takes about 5 minutes. Simply rinse the rice under cold water to remove any dirt or debris. Then, add the rice to a pot with the appropriate amount of water or broth, bring it to a boil, and reduce the heat to a simmer. Cover the pot with a lid and let it cook for about 35-40 minutes, or until the rice is tender.

Cook Time

Cooking brown rice takes about 35-40 minutes.

Ingredients

- Brown rice - Water or broth

Equipment

- Pot with lid - Measuring cup

Method

1. Rinse the brown rice under cold water to remove any dirt or debris. 2. Add the rice to a pot with the appropriate amount of water or broth. 3. Bring the pot to a boil, then reduce the heat to a simmer. 4. Cover the pot with a lid and let it cook for about 35-40 minutes, or until the rice is tender. 5. Fluff the rice with a fork and serve.

Notes

- Brown rice can also be cooked in a rice cooker. - To add more flavor to your rice, try cooking it in broth instead of water. - Leftover brown rice can be stored in the refrigerator for up to 5 days.

Nutrition Info

One cup of cooked brown rice contains approximately: - 215 calories - 5 grams of protein - 45 grams of carbohydrates - 4 grams of fiber - 1.8 grams of fat

Recipe Tips

- Brown rice can be used in a variety of dishes, from stir-fries to salads. - Try mixing cooked brown rice with vegetables, beans, and a lean protein for a balanced meal. - Brown rice can also be used in desserts, such as rice pudding.

Brown Rice and Vegetable Stir-Fry

Ingredients

- 1 cup cooked brown rice - 1 tablespoon olive oil - 1 onion, chopped - 2 cloves garlic, minced - 1 bell pepper, sliced - 1 zucchini, chopped - 1 cup broccoli florets - 2 tablespoons soy sauce - 1 teaspoon ginger, grated

Method

1. Heat the olive oil in a large skillet over medium heat. 2. Add the onion and garlic, and cook until the onion is translucent. 3. Add the bell pepper, zucchini, and broccoli, and cook until the vegetables are tender. 4. Add the cooked brown rice to the skillet, along with the soy sauce and grated ginger. 5. Stir to combine and cook for an additional 2-3 minutes. 6. Serve hot.

Nutrition Info

This recipe serves 2 and contains approximately: - 350 calories per serving - 9 grams of protein per serving - 54 grams of carbohydrates per serving - 9 grams of fiber per serving - 11 grams of fat per serving

Recipe Tips

- This stir-fry can be customized with any vegetables you have on hand. - For a protein boost, add tofu or chicken to the stir-fry. - This recipe can be doubled or tripled for meal prep.