Rice: Fruit+Nuts; Spicy Green Bean

[Guest guest]

This list was a great idea. Thanks for the invite, Karen!

Here are two side dishes to add.

* Brown Rice with Apricots and Hazelnuts

* Spicy Green Rice (Soy Sauce)

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xpost: veg-recipe and eat-lowfat

 

* Exported from MasterCook *

 

Brown Rice with Apricots and Hazelnuts

 

Recipe By : Karen Hubert Allison's Vegetarian Compass (1998)

Serving Size : 4 Preparation Time :0:00

Categories : Grains Lowfat

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Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup chopped shallots

1 tablespoon canola oil

2 cups brown rice

4 cups vegetable broth

1 tablespoon shoyu

1/2 cup chopped dried apricots -- plus

1 tablespoon water

***Addition***

4 tablespoons chopped hazelnuts -- lightly toasted

loose skins rubbed off -- may be doubled

 

Shoyu is a blend of soybeans and wheat. Tarmari soy, soy sauce, broth or

water may be used. Dried fruit absorbs moisture: for each 1/2-cup of

chopped dried fruit, add 1 tablespoon water. The nuts are added last and

may be toasted while the rice is cooking.

 

1. In a large heavy saucepan, saute the chopped shallots in the canola oil

until golden, about 8 minutes. Stir in the rice and shoyu. Add the broth

and bring to a boil. Add the chopped apricots. Lower the heat to a gentle

simmer and cook, covered, for 45 minutes or until the liquid is absorbed

and the rice is tender. Let the rice stand for 10 to 15 minutes. Just

before serving, stir the rice with a fork and fold in the nuts.

 

This is a basic recipe and can be used for rice with any dried fruit and

nut combination. Fruits: Golden raisins, chopped apricots, peaches,

prunes, papaya. Nuts: blanched almonds, walnuts, hazelnuts, lightly

toasted. Nut skins are bitter: remove by rubbing.

 

Ref: THE VEGETARIAN COMPASS: New Directions in Vegetarian Cooking, by Karen

Hubert Allison (1998: Little, Brown).

 

>EACH serving 650 cals, 15g fat (20% cff); estimated by MasterCook. E*mail

edition from kitpath (Pat Hanneman) 3/99

 

 

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Nutr. Assoc. : 1358 0 0 0 1476 0 0 0 32875 0

 

 

* Exported from MasterCook *

 

Spicy Green Rice (Soy Sauce)

 

Recipe By : Jenny Stacey and Maureen Keller

Serving Size : 4 Preparation Time :0:00

Categories : Rice Lowfat

Tested

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons olive oil -- may be tripled

1/2 cup okra

4 ounces zucchini -- cut into thin strips

2 celery stalks -- sliced

1/2 cup green beans -- trimmed and cut

and sliced lengthwise -- optional

1 green bell pepper -- cut into strips

1 green chile -- such as

anaheim chili pepper -- sliced

1 teaspoon chili powder

1 teaspoon ground coriander

1 teaspoon garam masala or curry powder

1/2 teaspoon ground cinnamon

4 tablespoons almonds, blanched -- chopped

or slivered -- may be doubled

1/2 cup wild rice

1/4 cup brown rice -- rounded measure

1/4 cup wheatberries -- presoaked and dried

or Wehani rice

2 tablespoons soy sauce, low sodium

2 1/2 cups low-fat vegetable broth

***Additions***

4 tablespoons plain nonfat yogurt -- sweetened with

1 tablespoon nonfat dry milk powder

or 5-tbl heavy cream

2 tablespoons chopped fresh parsley

or cilantro leaves -- divided use

freshly ground black pepper

ground flaxseed or bran buds -- optional

 

Feast for the eyes! There is something very pleasing both to the eye and

the palate about a mixture of green vegetables and rice. All the grains

should cook in the same amount of time (30 to 40 minutes). Adjust cooking

time for grains if necessary. Add extra crunch by mixing the parsley with

wheatgerm or bran buds before using as directed.

 

1. Trim the green beans of stems and marks. Cut once lengthwise (optional)

and cut into 1-inch lengths or slightly longer.

 

2. Heat the oil in a wok or frying pan, and saute the vegetables for 5

minutes. Add the spices, nuts, and rices and cook for 1 minute. Stir in

the soy sauce and broth, bring to a boil. Reduce the heat, cover, and

simmer until all the liquid has been absorbed and the grains are fully

cooked: from 30 to 40 minutes depending on the combination of grains you

have chosen.

 

3. Stir in the yogurt or cream, and half the parsley. Add pepper, adjust

salt. Transfer to a warmed serving dish, sprinkle with remaining parsley,

and serve.

 

Ref: THE SOY SAUCE COOKBOOK, by Jenny Stacey and Maureen Keller (1998:

Quintet, London).

 

>EACH serving 273 cals, 8g fat (26% cff); estimated by MasterCook. E*mail

edition from kitpath (Pat Hanneman) 3/99

 

Tip: Mix coarsely ground pepper with ground flaxseed and keep (chilled) in

a shaker; use like pepper. -pat

 

 

 

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Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 492 0 0 0 0 0 2367 0 0 1582 0 0 0 0 0

0 0 0