Brown rice forms the basis for many main dishes.
Brown rice is white rice with the outer hull still in place. This makes brown rice higher in vitamins than white rice. Brown rice is like whole-wheat flour, which also is higher in vitamins and fiber than white flour because the hull is left on. Brown rice takes longer to cook than white rice. It also has a chewier texture and a nuttier flavor than white rice. Serve brown rice as a side dish or incorporate it into a main dish.
Vegetables and Cheese
Almost any vegetable works with brown rice. Adding cheese makes this a satisfying main dish. Broccoli is especially good, but try string beans or cauliflower. Add the vegetables to the rice after the rice has been cooking for 25 minutes. Cover the pot tightly and cook the rice for another 20 minutes. Shred cheese over the dish just before serving it. If you want the dish to be extra creamy and cheesy, stir in extra cheese when you add the vegetables.
Chicken and Mushroom Bake
This baked dish is warming and comforting, but best of all, once it's in the oven, forget about it until the dish is done. Saute four chicken breasts in 3 tbsp. of oil in an oven-proof pan until the chicken is lightly browned. Remove the chicken from the pan and set it aside. Add 1 cup of chopped onion, 2 cups of chopped mushrooms and two chopped garlic cloves. Saute the mixture until the onions are transparent. Add 1 cup of brown rice and stir the mixture to coat it with the remaining oil in the pan. Add the chicken back to the pan with 2 1 /2 cups of chicken broth. Bring it to a boil. Cover it tightly. Bake the chicken in an oven, warmed to 350 degrees Fahrenheit, for 45 minutes. Sprinkle chopped parsley on the chicken before serving it.
Southwest Black Bean Casserole
Treat your family to the Southwest flavors of this vegetarian-skillet dinner. Saute one chopped onion in 2 tbsp. of olive oil. Add 1 cup of frozen corn, and cook it for five minutes over "Medium" heat. Combine it with 2 cups of cooked brown rice, one 15-oz. can of black beans, 1/2 cup of chopped cilantro, 1 tsp. or more of chili flakes, 1 tbsp. of cumin and 1/2 cup of tomato juice. Heat the dish through.
Shrimp Scampi
Increase the fiber in any main dish that uses white rice as an ingredient by substituting brown rice. For example, you may be making shrimp scampi. which is garlic shrimp with lemon served over white rice. Use brown rice instead of the white. Saute one chopped onion and four minced garlic cloves until they are translucent. Add 1 cup of uncooked brown rice and 2 1/4 cups of water. Add salt and pepper to taste. Cover the dish tightly and cook it for 45 minutes. Add the shrimp during the last five minutes of cooking. Squeeze lemon juice over the rice, and serve it with lemon slices.
Tags: white rice, brown rice, Brown rice, than white, brown rice