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14 July, 2014

Delicious brown rice fried rice

Posted in : Diabetes & Heart, Non-Vegetarian, Vegetarian on by : srilakshminair Tags: , , , , , , , , , , , ,

I’m a rice lover! I love rice in almost every form, and I have rice at least once a day. Especially in South India, rice is as important to us as pasta is to Italians. And, people usually prefer white rice over brown rice. But white rice is not a healthy alternative, even though it looks good, and tastes better than brown rice, it’s just simply, refined brown rice. The only difference between the two is that the brown rice still has the bran and the side hulls, which makes it whole grain. It contains all the good stuff like protein, fiber, calcium, potassium, thiamine, magnesium etc. White rice is refined, so it doesn’t have all the nutrients in it like brown rice. Plus, its low-glycemic rating reduces insulin spikes, and so it’s great for diabetes, and for people trying to lose weight-added bonus!

But that doesn’t mean you shouldn’t eat white rice at all. It’s all in the amount of rice you take. Both my father, and my mother in law, are diabetics, and they love white rice. So, they just eat smaller amounts of white rice, along with other nutritious foods like sautéed vegetables. And they are very much healthy. Touchwood! *touches and knocks on wood*…don’t ask me why I do both…I’m a little too superstitious..

Anyway, this is ‘brown rice fried rice’. Brown rice cooked in chicken stock and sautéed with vegetables and garlic. The wonderful thing about this recipe is that it is both healthy, and delicious!

You will need the following ingredients:

Finely chopped carrots3/4 cup


Chopped capsicum/green bell pepper3/4 cup


Chopped or minced garlic1 teaspoon


Chopped Spring onions/Scallions1 cup


Soy sauce2 tablespoons


Brown rice2 cups


Low-sodium chicken stock/Vegetable stock2 cups


Water1 cup


Light olive oil/Canola oil/Rice bran oil2 teaspoons

Instructions:

Start by heating the low-sodium chicken stock/vegetable stock (if you’re a vegetarian), in a medium sauce-pan, and add the rice. Cover and cook until the rice is tender. Add the water to the rice, if the rice is not cooked enough. Heat a pan in a medium-heat, and add the oil. Add the garlic, sauté for a minute, and add the chopped carrots, bell peppers, and spring onions…
Brown rice fried rice

Now add soy sauce to the pan, and let the vegetables cook in the soy sauce in a low flame…
Simple brown rice fried rice

Next, toss the cooked rice into the pan, and stir it all around, so that everything is combined well…
Delicious brown rice fried rice

Transfer to serving dish, and enjoy!

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