Saturday, January 29, 2011

Garlic Sun-Dried Tomato Brown Rice

Want more ways to pump up your fiber intake but find brown rice hard to cook or just plain dull? Here’s a quick 5 minute recipe that you can absolutely include in your everyday schedule, no matter how packed it already is.

Ingredients (serves 2 to 3 people):
1 cup parboiled brown rice
1 cup water
2 teaspoon garlic powder
2 tablespoon chopped dry sun-dried tomatoes
½ teaspoon salt
½ teaspoon ground white pepper

1. Bring 1 cup of water to boil.
2. Add in brown rice and stir in all other seasonings. Bring to boil and turn heat down to a simmer.
3. Cook covered for about 5 minutes. Turn off heat and let stand for about 10 minutes.
4. Fluff and serve warm.

Nutritional value of this recipe:
Each serving of this recipe will only cost you 355 calories but gives you 10%* of your daily required iron, almost 8g of protein and 3.6g of fiber.
* based on a 2,000 calories a day diet

In this recipe, I am using parboiled brown rice i.e. brown rice that is already partially cooked. I use the one from Minute Rice. Parboiled rice is rice that has been boiled in the husk. Parboiling makes rice easier to process by hand, improves its nutritional profile and texture.

I am not sure if you will be able to get parboiled brown rice in Asia. So for my friends and readers in Asia, do check it out the next time you go grocery shopping and let me know! You can always make regular brown rice from scratch and dress them up the same way. 

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