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HEALTHY MEALS: BROWN RICE

cook:

40 min

Picture for HEALTHY MEALS: BROWN RICE

1,055,843 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

For the Stovetop Rice

dried brown rice, basmati

1 cup dried brown rice, basmati

water

2 ¼ cups water

*Optional:

fresh thyme

½ tsp fresh thyme

olive oil

1 tbsp olive oil

Juice of  lime

0.5 Juice of lime

parsley

2 tbsp parsley

To taste salt

To taste salt

Taste pepper

Taste pepper

For the Oven Baked Rice

For the Oven Baked Rice

dried brown rice, short grain

1 cup dried brown rice, short grain

water

2 ½ cups water

*Optional:

olive oil

1 tbsp olive oil

To taste salt

To taste salt

To taste pepper

To taste pepper

For the Seared Chicken

For the Seared Chicken

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

Juice of  lime

1 Juice of lime

kosher salt

1 tsp kosher salt

freshly ground black pepper

1 tsp freshly ground black pepper

For the Sesame Broccoli

For the Sesame Broccoli

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

For the Fried Rice

For the Fried Rice

As needed vegetable oil

As needed vegetable oil

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

To taste kosher salt

To taste kosher salt

To taste freshly ground black pepper

To taste freshly ground black pepper

green onion (greens only), finely sliced

1 green onion (greens only), finely sliced

Optional: spicy chili crisp

Optional: spicy chili crisp

For the Larb

For the Larb

(or as needed) dry brown rice

1 cup (or as needed) dry brown rice

vegetable oil

1 ½ tbsp vegetable oil

ground pork

1 pound 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

Juice of  limes (or to taste)

2 Juice of limes (or to taste)

shallot, finely chopped

1 shallot, finely chopped

scallion, finely sliced

3 scallion, finely sliced

About  mint leaves, torn

10 About mint leaves, torn

cilantro, chopped

1 tbsp cilantro, chopped

cooked brown rice

1 cup cooked brown rice

To garnish:  large lettuce leaves (we used butter lettuce)

4.5 To garnish: large lettuce leaves (we used butter lettuce)

For the Avgolemono

For the Avgolemono

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

DIRECTIONS

1.

For the Stovetop Rice

1.

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

water

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.

dried brown rice, basmati

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.

fresh thyme

½ tsp fresh thyme

olive oil

1 tbsp olive oil

Juice of  lime

0.5 Juice of lime

parsley

2 tbsp parsley

To taste salt

To taste salt

Taste pepper

Taste pepper

5.

For the Oven-Baked Rice

1.

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

water

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.

dried brown rice, short grain

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.

olive oil

1 tbsp olive oil

To taste salt

To taste salt

To taste pepper

To taste pepper

5.

For the Seared Chicken

1.

Slice the chicken breast in half lengthwise.

chicken breasts

2 chicken breasts

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

2 tbsp olive oil, divided

oregano

½ tsp oregano

smoked paprika

¼ tsp smoked paprika

Juice of  lime

1 Juice of lime

kosher salt

1 tsp kosher salt

freshly ground black pepper

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.

olive oil, divided

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.

olive oil

2 tsp olive oil

sesame oil

1 ½ tsp sesame oil

2.

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

broccoli florets

2 cups broccoli florets

kosher salt

½ tsp kosher salt

freshly ground black pepper

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.

white 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 Stovetop Rice

For the Oven Baked Rice

For the Oven Baked Rice

For the Seared Chicken

For the Seared Chicken

For the Sesame Broccoli

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.

As needed vegetable oil

1 tbsp As needed vegetable oil

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

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.

As needed vegetable oil

1 tbsp As needed vegetable oil

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

garlic, minced

1 clove garlic, minced

freshly grated ginger

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.

leftover brown rice

2 cup leftover brown rice

As needed vegetable oil

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.

sesame oil

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.

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

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.

large egg

1 large egg

As needed vegetable oil

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 kosher salt

To taste freshly ground black pepper

To taste freshly ground black pepper

green onion (greens only), finely sliced

1 green onion (greens only), finely sliced

Optional: spicy chili crisp

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.

(or as needed) dry brown rice

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.

vegetable oil

1 ½ tbsp vegetable oil

ground pork

1 pound ground pork

5.

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

Juice of  limes (or to taste)

2 Juice of limes (or to taste)

shallot, finely chopped

1 shallot, finely chopped

scallion, finely sliced

3 scallion, finely sliced

About  mint leaves, torn

10 About mint leaves, torn

cilantro, chopped

1 tbsp cilantro, chopped

cooked brown rice

1 cup cooked brown rice

6.

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

white sesame seeds

2 tsp white sesame seeds

To garnish:  large lettuce leaves (we used butter lettuce)

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.

chicken stock

4 cups chicken stock

2.

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

eggs

2 eggs

3.

While whisking, stream the lemon juice into the eggs.

lemon juice

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.

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

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

leftover brown rice

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.

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

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