Savory Brown Rice Recipes

Brown Rice is an excellent source of protein and fiber, but let's face it, it tastes BLAND. Yet, every fitness guru tells us time and time again, to substitute that white rice we all love, for brown rice. It is so much better for us. I'm here to help with brown rice recipes that are savory, quick and easy. I've even included a desert recipe with brown rice. I hope these recipes help you to transition to the healthier rice alternative. These recipes call for instant brown rice however you may substitute regular cooked brown rice. Since the instant rice increases in volume when cooked, add more cooked regular rice than each recipe calls for.

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BROWN RICE PRIMAVERA

Ingredients

• 1 tablespoon olive oil
• 2 cloves garlic finely chopped
• 1 1/2 cups chicken broth
• 1 cup broccoli flowerets
• 1/2 medium red pepper, cut into strips
• 1/2 cup sliced carrots
• 1/2 cup yellow squash
• 1/4 teaspoon ground pepper
• 1/1/2 cups instant whole grain brown rice, uncooked
• 1/4 cup grated Parmesan cheese

Procedure

1. Heat oil in large skillet on medium heat.
2. Add vegetables and ground pepper, slightly brown.
3. Stir in broth, bring to boil.
4. Stir in rice. Return to boil.
5. Reduce to low, cover and simmer 5 minutes.
6. Let stand 5 minutes.
7. Stir in Cheese. (may salt to taste)

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BROWN RICE RATAOUILLE

Ingredients

• 1 large onion, diced
• 2 medium zucchini, thinly sliced
• 2 tablespoons olive oil
• 2 16 ounce cans stewed tomatoes
• 1/2 teaspoon pepper
• 1 1/2 cups instant whole grain brown rice, uncooked
• 1/2 cup grated Parmesan cheese

Procedure

1. Cook and stir onion and zucchini in hot oil in skillet until tender.
2. Add tomatoes and pepper. Bring to boil.
3. Reduce heat;cover and simmer 5 minutes.
4. Stir in rice and cheese; cover remove from heat.
5. Let stand 5 minutes. (may salt to taste)

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CHEESY BROWN RICE AND BROCCOLI

Ingredients

• 1 package frozen chopped broccoli
• 1/4 cup water
• 1/2 lb Velveeta, cubed
• 1 1/2 cups instant whole grain brown rice, uncooked

Procedure

1. Bring broccoli and water to a boil in medium saucepan, separating broccoli.
2. Stir in Velveeta. Reduce heat to low; cover and simmer 3 minutes.
3. Stir in instant brown rice, cover , remove from heat.
4. Let stand 5 minutes and stir before serving.

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BROWN RICE POLYNESIAN

Ingredients

• 1 can (8oz) chunk pineapple
• 1 cup chopped celery
• 1 small red pepper, cut into strips
• 1 small green pepper, cut into strips
• 3 tablespoons butter or substitute
• 2 tablespoons flour
• 1 1/2 cups chicken broth
• 2 tablespoons lemon juice
• 1 tablespoon soy sauce
• 1/4 teaspoon pepper
• 1 1/2 cups instant whole grain brown rice
• Toasted almonds (optional)
• Flaked coconut (optional)

Procedure

1. Drain pineapple, reserving juice.
2. Cook and stir pineapple, celery and peppers in hot butter in large skillet for 3 minutes.
3. Stir in flour.
4. Gradually stir in reserved juice, broth, lemon juice, soy sauce and pepper.
5. Bring to a boil
6. Stir in rice; cover.
7. Remove from heat. Let stand 5 minutes.
8. Sprinkle with toasted almonds and coconut before serving , if desired.

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BROWN RICE PUDDING

Ingredients

• 3 cups 2% lowfat milk, divided
• 3/4 cup instant whole grain brown rice
• 1 package (4 serving size) vanilla sugar free cook and serve pudding
• 1/4 cup raisins
• 1/8 teaspoon ground cinnamon

Procedure

1. Bring 1 cup milk to a boil in medium saucepan.
2. Stir in rice. Return to boil
3. Reduce heat to low; cover and simmer 5 minutes.
4. Stir in remaining 2 cups milk, pudding mix, raisins and cinnamon.
5. Bring to a boil on medium heat, stirring constantly.
6. Remove from heat, cover. Let stand 5 minutes.
7. Stir. Serve warm or cover with plastic wrap and refrigerate.