Recipe-1: Brown Rice Pilaf

Ingredients:

1 medium onion, chopped

1 medium green pepper, chopped

1 tablespoon olive oil

1/4 cups long grain brown rice, cooked

2 garlic cloves, minced

1/2 teaspoon dried thyme

1/4 teaspoon black pepper

Method

In large saucepan, saute onion and green pepper in oil until tender

Add cooked Brown rice and garlic; cook and stir for 3-4 minutes or until rice is lightly browned.

Add the thyme and pepper

Reduce heat; cover and simmer for 5-10 minutes

Fluff with fork

 

Recipe-2-Broccoli-Brown Rice Bake

Ingredients:

2 cups brown rice

1 head of broccoli, tender stems and florets chopped into roughly 1/4-inch pieces

2 cloves garlic, minced

1/2 onion, cut into 1/4-inch dice

1 tsp. seasoned salt

1/2 cup ricotta cheese (whole or part-skim)

1/4 cup plain Greek yogurt

1 egg

1 Tbsp. minced fresh basil

2/3 cup shredded cheese of your choice

Salt and pepper

Method:

Preheat oven to 350 degrees; Add onion, oil and sauté. Add garlic and sauté 1 minute. Add chopped broccoli stems, and stir-fry the broccoli for 2 to 3 minutes to brown slightly. Add 2 Tbsp. of water to the pan and quickly cover; steam the broccoli until tender, about 2 minutes. Add the vegetables and add seasoned salt and pepper to taste.

In a small bowl, whisk together the ricotta, yogurt and egg until well combined. In a large mixing bowl, combine cooked brown rice, cooked vegetables and basil.  Add ricotta mixture and 1/2 of the cheese, and stir gently to combine. Transfer mixture to the prepared baking dish; top with remaining cheese. Bake for 30 minutes, until the cheese begins to brown in spots.

 

Recipe-3: Chicken Brown Rice

 Ingredients:

12 ounces boneless chicken breast, diced into 1/2 inch cubes

1 cup sliced mushrooms

1 small onion, sliced into thin strips

1 cup shredded carrots

1 cup chopped broccoli

1 garlic clove, chopped

1 teaspoon ginger, chopped

1 tablespoon chili garlic sauce

2 cups cooked brown rice

1/2 cup egg whites (or 4 egg whites or 3 whole eggs)

 

Method:

Mix the garlic sauce with 1/4 cup water and set aside. Heat a large sauté pan over medium heat, add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.Add the onions, mushrooms, and carrots to the pan, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes. Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside.

Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked.