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HEALTHY MEALS: BROWN RICE

cook:

40 min

Picture for HEALTHY MEALS: BROWN RICE

1,064,915 views  Brown rice doesn’t always have to be overcooked, boring, and bland. In fact, when done right, brown rice is an easy and healthy swap for pasta, noodles, or perhaps other less

2 Servings

US

original

metric

INGREDIENTS

DIRECTIONS

Stovetop Rice

INGREDIENTS

For the Rice

For the Rice

dried brown rice, basmati

1 cup dried brown rice, basmati

water

2 ¼ cups water

For the Optional Flavor

For the Optional Flavor

fresh thyme

½ tsp fresh thyme

olive oil

1 tbsp olive oil

lime, juiced

½ lime, juiced

parsley

2 tbsp parsley

salt, to taste

salt, to taste

pepper, to taste

pepper, to taste

TOOLS

measuring cups and spoons set

measuring cups and spoons set

medium saucepan

medium saucepan

dish towel

dish towel

Tupperware containers

Tupperware containers

DIRECTIONS

1.

In a medium saucepan, bring the water to a boil.

water

2 ¼ cups water

medium saucepan

medium saucepan

measuring cups and spoons set

measuring cups and spoons set

2.

Add the rice, cover with a lid and cook for 25 minutes, or until all the water is absorbed. *If there is still some water left, let the rice cook for another 2-3 minutes.

dried brown rice, basmati

1 cup dried brown rice, basmati

medium saucepan

medium saucepan

measuring cups and spoons set

measuring cups and spoons set

3.

Turn off the heat and wrap the lid in a dish towel and replace it on the pot. Let sit for 5 minutes.

medium saucepan

medium saucepan

dish towel

dish towel

4.

Season and serve as desired.

fresh thyme

½ tsp fresh thyme

olive oil

1 tbsp olive oil

lime, juiced

½ lime, juiced

parsley

2 tbsp parsley

salt, to taste

salt, to taste

pepper, to taste

pepper, to taste

Tupperware containers

Tupperware containers

Oven-Baked Rice

INGREDIENTS

For the Rice

For the Rice

dried brown rice, short grain

1 cup dried brown rice, short grain

water

2 ½ cups water

For the Optional Flavors

For the Optional Flavors

olive oil

1 tbsp olive oil

salt, to taste

salt, to taste

pepper, to taste

pepper, to taste

TOOLS

measuring cups and spoon set

measuring cups and spoon set

small Dutch oven

small Dutch oven

oven

oven

Tupperware containers

Tupperware containers

DIRECTIONS

1.

In a small Dutch oven, bring water to a boil on the stovetop.

water

2 ½ cups water

measuring cups and spoon set

measuring cups and spoon set

small Dutch oven

small Dutch oven

2.

Add the rice, and cover with a lid. Place the pot in a 375°F oven and cook for 35 minutes.

dried brown rice, short grain

1 cup dried brown rice, short grain

oven

oven

measuring cups and spoon set

measuring cups and spoon set

3.

Remove the pot from the oven and let sit for 5 minutes, covered.

small Dutch oven

small Dutch oven

4.

Season and serve as desired.

salt, to taste

salt, to taste

pepper, to taste

pepper, to taste

Tupperware containers

Tupperware containers

Seared Chicken

INGREDIENTS

chicken breasts

2 chicken breasts

garlic cloves, crushed

2 garlic cloves, crushed

olive oil, divided

3 tbsp olive oil, divided

oregano

½ tsp oregano

smoked paprika

¼ tsp smoked paprika

lime, juiced

1 lime, juiced

kosher salt

1 tsp kosher salt

freshly ground black pepper

1 tsp freshly ground black pepper

TOOLS

measuring cups and spoons set

measuring cups and spoons set

mixing bowls

mixing bowls

mini prep bowls

mini prep bowls

Chef’s knife

Chef’s knife

cutting board

cutting board

whisk

whisk

plastic wrap

plastic wrap

fridge

fridge

large skillet

large skillet

metal tongs

metal tongs

meat thermometer

meat thermometer

Tupperware containers

Tupperware containers

DIRECTIONS

1.

Slice the chicken breast in half lengthwise.

chicken breasts

2 chicken breasts

Chef’s knife

Chef’s knife

cutting board

cutting board

2.

Combine garlic, olive oil, oregano, smoked paprika, lime juice, salt, and pepper in a medium-size bowl. Stir to combine.

garlic cloves, crushed

2 garlic cloves, crushed

olive oil, divided

3 tbsp olive oil, divided

oregano

½ tsp oregano

smoked paprika

¼ tsp smoked paprika

lime, juiced

1 lime, juiced

kosher salt

1 tsp kosher salt

freshly ground black pepper

1 tsp freshly ground black pepper

mixing bowls

mixing bowls

measuring cups and spoons set

measuring cups and spoons set

whisk

whisk

3.

Add the chicken breasts and combine with your hands.

chicken breasts

2 chicken breasts

mixing bowls

mixing bowls

4.

Cover and refrigerate for 30 minutes or up to 2 hours.

chicken breasts

2 chicken breasts

plastic wrap

plastic wrap

fridge

fridge

mixing bowls

mixing bowls

5.

Preheat a large skillet with olive oil.

olive oil, divided

3 tbsp olive oil, divided

large skillet

large skillet

6.

Pan sear the chicken, cooking on both sides for about 4-6 minutes. The internal temperature of the chicken should reach 165°F when cooked through.

chicken breasts

2 chicken breasts

large skillet

large skillet

metal tongs

metal tongs

meat thermometer

meat thermometer

7.

Allow to cool completely before portioning and storing.

Chef’s knife

Chef’s knife

cutting board

cutting board

Tupperware containers

Tupperware containers

Sesame Broccoli

INGREDIENTS

broccoli florets

2 cups broccoli florets

olive oil

2 tsp olive oil

sesame oil

1 ½ tsp sesame oil

kosher salt

½ tsp kosher salt

freshly ground black pepper

½ tsp freshly ground black pepper

white sesame seeds

2 tsp white sesame seeds

TOOLS

measuring cups and spoons set

measuring cups and spoons set

mini prep bowls

mini prep bowls

mixing bowls

mixing bowls

whisk

whisk

small rimmed baking sheet

small rimmed baking sheet

oven

oven

Chef's knife

Chef's knife

cutting board

cutting board

Tupperware containers

Tupperware containers

DIRECTIONS

1.

Combine olive and sesame oil, whisk to combine.

olive oil

2 tsp olive oil

sesame oil

1 ½ tsp sesame oil

measuring cups and spoons set

measuring cups and spoons set

mini prep bowls

mini prep bowls

whisk

whisk

2.

Toss broccoli with both oils, salt, and pepper on a small rimmed baking sheet.

broccoli florets

2 cups broccoli florets

olive oil

2 tsp olive oil

sesame oil

1 ½ tsp sesame oil

kosher salt

½ tsp kosher salt

freshly ground black pepper

½ tsp freshly ground black pepper

small rimmed baking sheet

small rimmed baking sheet

measuring cups and spoons set

measuring cups and spoons set

3.

Roast at 400°F for 10 minutes, then rotate the pan for even browning. Continue cooking for an additional 10-15 minutes, or until the broccoli is crispy.

oven

oven

small rimmed baking sheet

small rimmed baking sheet

4.

Remove the broccoli from the oven and sprinkle with sesame seeds.

white sesame seeds

2 tsp white sesame seeds

oven

oven

small rimmed baking sheet

small rimmed baking sheet

5.

Allow cooling before portioning and storing.

cutting board

cutting board

Chef's knife

Chef's knife

Tupperware containers

Tupperware containers

6.

For the Assembly

1.

In your choice of Tupperware, portion the chicken breasts, broccoli, and brown rice.

Tupperware containers

Tupperware containers

2.

Store in the refrigerator for up to 7 days.

Fried Rice

INGREDIENTS

vegetable oil, as needed

vegetable oil, as needed

mushrooms of choice (we used cremini and enoki), washed and sliced

1 cup mushrooms of choice (we used cremini and enoki), washed and sliced

garlic, minced

1 clove garlic, minced

freshly grated ginger

1 ½ tsp freshly grated ginger

carrot, finely chopped

1 carrot, finely chopped

small onion or 1/2 large onion, finely chopped

1 small onion or 1/2 large onion, finely chopped

leftover brown rice

2 cup leftover brown rice

frozen peas

½ cup frozen peas

sesame oil

2 tsp sesame oil

soy sauce, preferably dark

1 tbsp soy sauce, preferably dark

mirin

1 ½ tsp mirin

rice vinegar

1 tbsp rice vinegar

large egg

1 large egg

kosher salt, to taste

kosher salt, to taste

freshly ground black pepper, to taste

freshly ground black pepper, to taste

green onion (greens only), finely sliced

1 green onion (greens only), finely sliced

spicy chili crisp, optional

spicy chili crisp, optional

TOOLS

large high sided skillet

large high sided skillet

wooden spatula

wooden spatula

mixing bowls

mixing bowls

mini prep bowls

mini prep bowls

measuring cups and spoons set

measuring cups and spoons set

cutting board

cutting board

Chef’s knife

Chef’s knife

chopsticks or fork

chopsticks or fork

DIRECTIONS

1.

Add oil to a large high-sided skillet or wok and heat over high heat. Sauté the mushrooms until they are browned and crispy, and reserve in a separate bowl.

vegetable oil, as needed

vegetable oil, as needed

mushrooms of choice (we used cremini and enoki), washed and sliced

1 cup mushrooms of choice (we used cremini and enoki), washed and sliced

large high sided skillet

large high sided skillet

measuring cups and spoons set

measuring cups and spoons set

wooden spatula

wooden spatula

mixing bowls

mixing bowls

2.

Add more oil to the pan and add the onion and carrots to the pan. Cook for 30 seconds, or until slightly tender, then add the garlic and ginger and cook until fragrant, about 10 seconds.

vegetable oil, as needed

vegetable oil, as needed

small onion or 1/2 large onion, finely chopped

1 small onion or 1/2 large onion, finely chopped

carrot, finely chopped

1 carrot, finely chopped

garlic, minced

1 clove garlic, minced

freshly grated ginger

1 ½ tsp freshly grated ginger

measuring cups and spoons set

measuring cups and spoons set

cutting board

cutting board

Chef’s knife

Chef’s knife

wooden spatula

wooden spatula

3.

Push the vegetables to the outer sides of the pan, add oil to the center of the pan and add the rice. Flatten the rice into an even disk.

vegetable oil, as needed

vegetable oil, as needed

leftover brown rice

2 cup leftover brown rice

wooden spatula

wooden spatula

large high sided skillet

large high sided skillet

4.

Drizzle the sesame oil along the outside rim of the pan and allow the rice to crisp undisturbed for 1 minute.

sesame oil

2 tsp sesame oil

large high sided skillet

large high sided skillet

5.

Add the soy sauce, mirin, rice vinegar, peas, and reserved mushrooms. Stir and/or toss everything to combine in the pan.

soy sauce, preferably dark

1 tbsp soy sauce, preferably dark

mirin

1 ½ tsp mirin

rice vinegar

1 tbsp rice vinegar

frozen peas

½ cup frozen peas

mushrooms of choice (we used cremini and enoki), washed and sliced

1 cup mushrooms of choice (we used cremini and enoki), washed and sliced

large high sided skillet

large high sided skillet

6.

Once again, push the rice and vegetables to the outer sides of the pan, add oil to the center of the pan and add the egg. Using chopsticks or a fork, scramble the egg until it is cooked completely, then toss/stir to combine with the other ingredients.

vegetable oil, as needed

vegetable oil, as needed

large egg

1 large egg

wooden spatula

wooden spatula

chopsticks or fork

chopsticks or fork

7.

Season the rice to taste with salt and pepper, then garnish with green onions and optionally, spicy chili crisp.

kosher salt, to taste

kosher salt, to taste

freshly ground black pepper, to taste

freshly ground black pepper, to taste

green onion (greens only), finely sliced

1 green onion (greens only), finely sliced

spicy chili crisp, optional

spicy chili crisp, optional

large high sided skillet

large high sided skillet

Larb

INGREDIENTS

dry brown rice, or as needed

1 cup dry brown rice, or as needed

vegetable oil

1 ½ tbsp vegetable oil

ground pork

1 lb ground pork

lemongrass, grated

1 tsp lemongrass, grated

Thai chili powder, or to taste

1 tsp Thai chili powder, or to taste

brown sugar, packed

½ tsp brown sugar, packed

fish sauce

½ tbsp fish sauce

limes, juiced, or to taste

2 limes, juiced, or to taste

shallot, finely chopped

1 shallot, finely chopped

scallion, finely sliced

3 scallion, finely sliced

mint leaves, torn, or to taste

10 mint leaves, torn, or to taste

cilantro, chopped

1 tbsp cilantro, chopped

cooked brown rice

1 cup cooked brown rice

large lettuce leaves (we used butter lettuce), to garnish

4 ½ large lettuce leaves (we used butter lettuce), to garnish

TOOLS

measuring cups and spoons set

measuring cups and spoons set

grater

grater

medium skillet

medium skillet

wooden spatula

wooden spatula

food processor or high powered spice grinder

food processor or high powered spice grinder

large skillet

large skillet

spatula

spatula

DIRECTIONS

1.

For the Lettuce Wraps & Mango Sticky Rice inspired by Spider-Man: Homecoming:

1.

In a medium skillet, add the dry brown rice and dry toast for 15-20 minutes over medium-low heat. Make sure to stir the pan periodically to avoid uneven browning. Once browned, allow to cool completely.

dry brown rice, or as needed

1 cup dry brown rice, or as needed

medium skillet

medium skillet

wooden spatula

wooden spatula

2.

Add the toasted rice to a food processor or high-powdered spice grinder, blend until the rice reaches a coarse-sand consistency.

dry brown rice, or as needed

1 cup dry brown rice, or as needed

food processor or high powered spice grinder

food processor or high powered spice grinder

3.

In a large skillet, add the vegetable oil. Heat over medium-high heat and then add the pork. Using a fat sided spatula, break up any large pieces of pork and continue cooking until the pork is browned.

vegetable oil

1 ½ tbsp vegetable oil

ground pork

1 lb ground pork

large skillet

large skillet

measuring cups and spoons set

measuring cups and spoons set

spatula

spatula

4.

Add the remaining ingredients and stir to combine.

lemongrass, grated

1 tsp lemongrass, grated

Thai chili powder, or to taste

1 tsp Thai chili powder, or to taste

brown sugar, packed

½ tsp brown sugar, packed

fish sauce

½ tbsp fish sauce

limes, juiced, or to taste

2 limes, juiced, or to taste

shallot, finely chopped

1 shallot, finely chopped

scallion, finely sliced

3 scallion, finely sliced

mint leaves, torn, or to taste

10 mint leaves, torn, or to taste

cilantro, chopped

1 tbsp cilantro, chopped

cooked brown rice

1 cup cooked brown rice

wooden spatula

wooden spatula

large skillet

large skillet

5.

Spoon the larb mixture into the large lettuce leaf cups and serve.

large lettuce leaves (we used butter lettuce), to garnish

4 ½ large lettuce leaves (we used butter lettuce), to garnish

Avgolemono

INGREDIENTS

chicken stock

4 cups chicken stock

leftover chicken, shredded (poached, rotisserie, grilled, etc.)

1 cup leftover chicken, shredded (poached, rotisserie, grilled, etc.)

leftover brown rice

1 cup leftover brown rice

eggs

2 eggs

lemon juice

⅓ cup lemon juice

dill, chopped

2 tsp dill, chopped

parsley, finely chopped

2 tsp parsley, finely chopped

To taste kosher salt

To taste kosher salt

To taste freshly ground black pepper

To taste freshly ground black pepper

TOOLS

measuring cups and spoons set

measuring cups and spoons set

Chef’s knife

Chef’s knife

cutting board

cutting board

medium pot

medium pot

mixing bowls

mixing bowls

mini prep bowls

mini prep bowls

whisk

whisk

DIRECTIONS

1.

Heat the stock in a medium pot or high-sided skillet.

chicken stock

4 cups chicken stock

measuring cups and spoons set

measuring cups and spoons set

medium pot

medium pot

2.

In a separate small bowl, whisk the eggs until frothy.

eggs

2 eggs

whisk

whisk

mixing bowls

mixing bowls

3.

While whisking, stream the lemon juice into the eggs.

lemon juice

⅓ cup lemon juice

whisk

whisk

mixing bowls

mixing bowls

4.

Slowly add small amounts of warm stock to the egg mixture. One half of the stock has been incorporated, set the mixture aside.

chicken stock

4 cups chicken stock

mixing bowls

mixing bowls

5.

Meanwhile, add the chicken and rice to the chicken sauce. Cook for 3-5 minutes until the chicken is warmed through.

leftover chicken, shredded (poached, rotisserie, grilled, etc.)

1 cup leftover chicken, shredded (poached, rotisserie, grilled, etc.)

leftover brown rice

1 cup leftover brown rice

medium pot

medium pot

6.

Add the tempered egg mixture and cook on medium-low heat for an additional 2-3 minutes, or until the soup no longer froths when whisked. Make sure to stir constantly to avoid scrambling the eggs.

medium pot

medium pot

whisk

whisk

7.

Serve immediately.

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