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HEALTHY MEALS: BROWN RICE
cook:
40 min
1,058,601 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
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INGREDIENTS
For the Stovetop Rice
1 cup dried brown rice, basmati
2 ¼ cups water
*Optional:
½ tsp fresh thyme
1 tbsp olive oil
0.5 Juice of lime
2 tbsp parsley
To taste salt
Taste pepper
For the Oven Baked Rice
1 cup dried brown rice, short grain
2 ½ cups water
*Optional:
1 tbsp olive oil
To taste salt
To taste pepper
For the Seared Chicken
2 chicken breasts
2 garlic cloves, crushed
3 tbsp olive oil, divided
½ tsp oregano
¼ tsp smoked paprika
1 Juice of lime
1 tsp kosher salt
1 tsp freshly ground black pepper
For the Sesame Broccoli
2 cups broccoli florets
2 tsp olive oil
1 ½ tsp sesame oil
½ tsp kosher salt
½ tsp freshly ground black pepper
2 tsp white sesame seeds
For the Fried Rice
As needed vegetable oil
1 cup mushrooms of choice (we used cremini and enoki), washed and sliced
1 clove garlic, minced
1 ½ tsp freshly grated ginger
1 carrot, finely chopped
1 small onion or 1/2 large onion, finely chopped
2 cup leftover brown rice
½ cup frozen peas
2 tsp sesame oil
1 tbsp soy sauce, preferably dark
1 ½ tsp mirin
1 tbsp rice vinegar
1 large egg
To taste kosher salt
To taste freshly ground black pepper
1 green onion (greens only), finely sliced
Optional: spicy chili crisp
For the Larb
1 cup (or as needed) dry brown rice
1 ½ tbsp vegetable oil
1 pound ground pork
1 tsp lemongrass, grated
1 tsp Thai chili powder (or to taste)
½ tsp brown sugar, packed
½ tbsp fish sauce
2 Juice of limes (or to taste)
1 shallot, finely chopped
3 scallion, finely sliced
10 About mint leaves, torn
1 tbsp cilantro, chopped
1 cup cooked brown rice
4.5 To garnish: large lettuce leaves (we used butter lettuce)
For the Avgolemono
4 cups chicken stock
1 cup leftover chicken, shredded (poached, rotisserie, grilled, etc.)
1 cup leftover brown rice
2 eggs
⅓ cup lemon juice
2 tsp dill, chopped
2 tsp parsley, finely chopped
To taste kosher salt
To taste freshly ground black pepper
DIRECTIONS
1.
For the Stovetop Rice
1.
In a medium saucepan, bring the water to a boil.
2 ¼ cups water
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.
1 cup dried brown rice, basmati
3.
Turn off the heat and wrap the lid in a dish towel and replace it on the pot. Let sit for 5 minutes.
4.
Season and serve as desired.
½ tsp fresh thyme
1 tbsp olive oil
0.5 Juice of lime
2 tbsp parsley
To taste salt
Taste pepper
5.
For the Oven-Baked Rice
1.
In a small dutch oven, bring water to a boil on the stovetop.
2 ½ cups water
2.
Add the rice, and cover with a lid. Place the pot in a 375°F oven and cook for 35 minutes.
1 cup dried brown rice, short grain
3.
Remove the pot from the oven and let sit for 5 minutes, covered.
4.
Season and serve as desired.
1 tbsp olive oil
To taste salt
To taste pepper
5.
For the Seared Chicken
1.
Slice the chicken breast in half lengthwise.
2 chicken breasts
2.
Combine garlic, olive oil, oregano, smoked paprika, lime juice, salt, and pepper in a medium-size bowl. Stir to combine.
2 garlic cloves, crushed
2 tbsp olive oil, divided
½ tsp oregano
¼ tsp smoked paprika
1 Juice of lime
1 tsp kosher salt
1 tsp freshly ground black pepper
3.
Add the chicken breasts and combine with your hands.
4.
Cover and refrigerate for 30 minutes or up to 2 hours.
5.
Preheat a large skillet with olive oil.
1 tbsp olive oil, divided
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.
7.
Allow to cool completely before portioning and storing.
8.
For the Sesame Broccoli
1.
Combine olive and sesame oil, whisk to combine.
2 tsp olive oil
1 ½ tsp sesame oil
2.
Toss broccoli with both oils, salt, and pepper on a small rimmed baking sheet.
2 cups broccoli florets
½ tsp kosher salt
½ tsp freshly ground black pepper
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.
4.
Remove the broccoli from the oven and sprinkle with sesame seeds.
2 tsp white sesame seeds
5.
Allow cooling before portioning and storing.
6.
For the Assembly
1.
In your choice of Tupperware, portion the chicken breasts, broccoli, and brown rice.
For the Stovetop Rice
For the Oven Baked Rice
For the Seared Chicken
For the Sesame Broccoli
2.
Store in the refrigerator for up to 7 days.
3.
For the Fried Rice
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.
1 tbsp As needed vegetable oil
1 cup mushrooms of choice (we used cremini and enoki), washed and sliced
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.
1 tbsp As needed vegetable oil
1 carrot, finely chopped
1 small onion or 1/2 large onion, finely chopped
1 clove garlic, minced
1 ½ tsp freshly grated ginger
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.
2 cup leftover brown rice
1 ½ tbsp As needed vegetable oil
4.
Drizzle the sesame oil along the outside rim of the pan and allow the rice to crisp undisturbed for 1 minute.
2 tsp sesame oil
5.
Add the soy sauce, mirin, rice vinegar, peas, and reserved mushrooms. Stir and/or toss everything to combine in the pan.
1 tbsp soy sauce, preferably dark
1 ½ tsp mirin
1 tbsp rice vinegar
½ cup frozen peas
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.
1 large egg
1 ½ tbsp As needed vegetable oil
7.
Season the rice to taste with salt and pepper, then garnish with green onions and optionally, spicy chili crisp.
To taste kosher salt
To taste freshly ground black pepper
1 green onion (greens only), finely sliced
Optional: spicy chili crisp
8.
For the Larb
1.
Lettuce Wraps & Mango Sticky Rice inspired by Spider-Man: Homecoming
2.
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.
1 cup (or as needed) dry brown rice
3.
Add the toasted rice to a food processor or high-powdered spice grinder, blend until the rice reaches a coarse-sand consistency.
4.
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.
1 ½ tbsp vegetable oil
1 pound ground pork
5.
Add the remaining ingredients and stir to combine.
1 tsp lemongrass, grated
1 tsp Thai chili powder (or to taste)
½ tsp brown sugar, packed
½ tbsp fish sauce
2 Juice of limes (or to taste)
1 shallot, finely chopped
3 scallion, finely sliced
10 About mint leaves, torn
1 tbsp cilantro, chopped
1 cup cooked brown rice
6.
Spoon the larb mixture into the large lettuce leaf cups and serve.
2 tsp white sesame seeds
4.5 To garnish: large lettuce leaves (we used butter lettuce)
7.
For the Avgolemono
1.
Heat the stock in a medium pot or high-sided skillet.
4 cups chicken stock
2.
In a separate small bowl, whisk the eggs until frothy.
2 eggs
3.
While whisking, stream the lemon juice into the eggs.
⅓ cup lemon juice
4.
Slowly add small amounts of warm stock to the egg mixture. One half of the stock has been incorporated, set the mixture aside.
5.
Meanwhile, add the chicken and rice to the chicken sauce. Cook for 3-5 minutes until the chicken is warmed through.
1 cup leftover chicken, shredded (poached, rotisserie, grilled, etc.)
1 cup leftover brown rice
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.
7.
Serve immediately.
2 tsp dill, chopped
2 tsp parsley, finely chopped
To taste kosher salt
To taste freshly ground black pepper
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