Discover a meal packed with protein, high in nutrients, antioxidants, and vitamins. A fiber-rich spicy brown rice dish is just what the body needs to stay full and burn more calories.
Brown rice is full of fiber, protein, and contains less starch than regular white rice. The starch content in rice depends on the grain selected. Short grain rice contains more starch than long grain rice (source: wholefoods.com). Indian style basmati and organic brown rice are healthy options too.
All Whole Foods, Trader Joe’s, and Safeway stores in Arizona sell a variety of healthier rice brands to choose from. When creating a rice dish add vegetables, beans, chicken, fish, or tofu for added protein.
Spicy vegetable brown rice with garbanzo beans:
4 cups of water boiled
1 cup of organic-long grain brown rice
1/2 cup of frozen carrots (thawed)
1/2 cup of frozen black beans (thawed)
3/4 of a cup frozen garbanzo beans (thawed)
1 tablespoon of minced ginger
1/2 teaspoon of minced garlic
1/4 cup of diced white onions
1 teaspoon of hot sauce
1 tablespoon of spicy mustard
1/4 cup of soy sauce
1/4 cup of freshly squeezed orange juice
1/4 cup of teriyaki sauce
1 green tea bag (any brand)
1 tablespoons of kosher salt
1/2 teaspoon of red chili powder
1 tablespoon of black pepper
1 teaspoon of parsley flakes
1/2 teaspoon of Truvia sweetener
1 teaspoon of paprika
4 quart stock pot
Directions:
Boil water in a stock pot with one tablespoon of salt. Stir in rice and cook uncovered on high heat for ten minutes. Cut one green tea bag open to release the herbs; add to the pot and stir.
Remove pot from heat surface; stir in beans, carrots, onions and garlic. Allow contents to simmer covered on medium heat for fifteen minutes.
Adjust temperature to low heat and simmer contents uncovered for an additional five minutes. Let the rice sit and cool uncovered for ten minutes.
Combine hot sauce, ginger, spicy mustard, paprika, red chili powder, orange juice, soy sauce, and sweetener to a sauce pan. Stir sauce for five minutes and cook on low heat.
Drain any excess water from the stock pot. Stir in the sauce, parsley flakes, salt, black pepper and stir. Serving size: up to 10
Additional Tips:
Use frozen or raw vegetables. The vitamins and minerals from canned vegetables are usually depleted from the packaging process.
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