Post Content

riceBy Kinnari Chitalia, RD, LDN, CLC, Nutritionist, Dorchester North WIC Program

This is the era of fusion music, art and fashion, so follow me as we take a stroll down the road of a tasty and interesting fusion recipe!   This recipe combines the exotic flavors of both Mexican and Indonesian cuisine, with the healthy bonus of brown rice!  This dish is a great option for cooking ahead of time in a large batch and reheating before serving.   This dish tastes delicious by itself or it can be served with tomato soup & spinach raita to make it a complete meal for holiday parties or celebrations.

 Makes 3-4 servings

Preparation time: 20-30 minutes

Ingredients:

  • 1 teaspoon + 2 teaspoons olive oil
  • 1 medium onion, diced
  • 2 teaspoons minced garlic
  • 1 cup uncooked brown rice
  • ½ cup of shredded cabbage
  • ¼ cup sliced bell pepper
  • ¼ cup carrots, sliced into matchsticks
  • ¼ cup green beans, sliced into matchsticks
  • ¼ cup chopped fresh cilantro (and extra for garnish)
  • ½ cup chopped tomatoes
  • ¼ teaspoon dried red pepper flakes
  • 2 teaspoons curry powder
  • Pinch of oregano
  • Pinch of salt and pepper to taste
  • 1 tablespoon ketchup

 

Directions:

  1. Heat 1 teaspoon of olive oil over medium heat in a sauce pan. Add the onions and sauté until they turn golden brown.
  2. Add the garlic and sauté for a few more minutes, stirring frequently.
  3. Add the uncooked brown rice and stir for 1 minute.
  4. Add the water.
  5. Turn the heat to low and cover. Simmer for about 20 minutes or until the rice is cooked.

While the rice cooks, prepare the vegetables:

  1. Heat 2 teaspoons of olive oil over medium heat in a large sauté pan.
  2. Add the cabbage, bell peppers, carrots, green beans, and cilantro. Sauté for 2-3 minutes, stirring frequently.
  3. Add tomatoes, red pepper flakes, curry, oregano, salt and pepper, and ketchup. Cook for 2-3 more minutes.
  4. Combine vegetables with rice, mix well and garnish with chopped cilantro.

Enjoy!

 

Written By:


Nutrition Education Specialist for the Massachusetts WIC Program

Nutrition Education Specialist for the Massachusetts WIC Program

Recent Posts

Tracking the Latest Environmental Health Trends in MA posted on Jun 19

Massachusetts Environmental Public Health Tracking (EPHT) is a program that brings together environmental health data to inform residents about health and the environment in their community and throughout the state. Our program, now 16 years old, has a wealth of environmental health information available and   …Continue Reading Tracking the Latest Environmental Health Trends in MA

Highlights of the June 13th Public Health Council Meeting posted on Jun 13

The June monthly meeting of the Public Health Council included a Determination of Need request, updates on the status of preliminary and final public health regulations, and an informational presentation from DPH staff. First, the Council took up a Determination of Need request from Massachusetts General   …Continue Reading Highlights of the June 13th Public Health Council Meeting

Picky Eating—Not Fun for Anyone! posted on Jun 13

Picky Eating—Not Fun for Anyone!

By Terri Mendoza & Raychel Adreani Does your child stick to a few favorite foods and refuse to try anything new?   Like many parents, you may be dealing with picky eating.  We know it can be frustrating and challenging, and you probably worry that your   …Continue Reading Picky Eating—Not Fun for Anyone!