Tag: Rice

Brown Rice Salad with Greens, Slow Roasted Tomatoes, and Bacon

Fresh: Brown Rice Salad

INGREDIENTS

  • 1 1/2 C Brown Rice, cooked, cooled
  • 1 Tbsp Olive Oil
  • 2 tsp Balsamic Vinegar
  • 1 tsp Caster Sugar
  • 1/4 tsp Salt
  • 1/4 tsp Pepper
  • 2 Tomatoes, medium (230g), chopped into 1x2cm pieces
  • 5 Streaky Bacon strips, optional
  • 100g Feta, broken into small pieces
  • 240g Green Beans
  • 100g Broccoli, cut into small floret bites
  • 30g Sunflower Seeds
  • 30g Pumpkin Seeds
  • 4 C Rocket
  • 100g Basil Pesto (without garlic to be FODMAP friendly)

INSTRUCTIONS

  1. Preheat the oven to 150°C.
  2. Whisk the olive oil, balsamic vinegar, caster sugar, salt and pepper together, and toss the tomatoes through in a bowl.
  3. Place the tomatoes on a baking tray and bake for 40 minutes, tossing once halfway through.
  4. Heat a small pan on medium-high. Add the sunflower and pumpkin seeds and toast, tossing until starting to brown. Remove from heat.
  5. Increase the oven temperature to 200°C . Move the tomatoes to one side and add the bacon strips flat in the tray in a single layer, then cook for 15 minutes, turning once halfway through.
  6. Bring a pot of water to the boil and add the beans and broccoli. Cook for a few minutes.
  7. Drain the beans and broccoli, then run cold water over them.
  8. Once the bacon and tomatoes have finished cooking, remove from oven.
  9. Chop the bacon strips into small pieces, approximately 1x2cm.
  10. In a large bowl, toss the rice and basil pesto together. Add the rocket, green beans, broccoli, bacon, tomatoes, feta, pumpkin seeds and sunflower seeds. Toss through, then serve.

SERVE

Serve as a side dish or as a main.

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Fish Curry

Tropical: Fish Curry

INGREDIENTS

  • 1/2 Tbsp Oil
  • 425g can Pineapple Chunks, drained (reserve the liquid)
  • 150g Cherry Tomatoes, halved
  • 500g White Fish Fillets, bite sized pieces
  • 1 Tbsp Red Curry Paste (must be low FODMAP)
  • 400ml Coconut Cream
  • 150ml Plain Yoghurt (or buttermilk)
  • 1 Tsp Cornflour
  • 1 C fresh Basil leaves, halved lengthways
  • 2 Tbsp Soy Sauce (GF)
  • Rice, cooked, to serve

INSTRUCTIONS

  1. Heat the oil in a wok over a high heat. Add the red curry paste and fry briefly, about 1 minute. The paste will darken.
  2. Add the coconut cream and bring to the boil, before simmering for a couple of minutes.
  3. Add the pineapple chunks, and mix through.
  4. In a small bowl, add the yoghurt or buttermilk and mix the cornflour through, ensuring there are no lumps. When ready, add this into the wok and mix through.
  5. Add the pineapple liquid and the soy sauce to the wok, then add the fish pieces and the cherry tomatoes. Bring to the boil, then turn off the heat and leave for 3 minutes to allow it to finish cooking through.
  6. Stir in the basil, then serve.

SERVE WITH

Steamed rice.

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Mexican Rice

Tasty and Nutritious: Mexican Rice

INGREDIENTS

  • 1 Tbsp Garlic Olive Oil
  • 400g tin Chopped Tomatoes
  • 1 1/2 C Rice (I used Basmati)
  • 2 Tbsp Tomato Sauce or Tomato Paste
  • 1 1/2 C Vegetable Stock (1 1/2 C Water + 1 1/2 Tsp Vegetable Stock Powder)
  • 1 – 2 C Vegetables, diced (I used frozen mixed vegetables with beans, peas, carrots, and corn)
  • 1/4 Tsp Chilli Powder
  • 1/4 Tsp Cumin
  • 1/4 Tsp Salt
  • 1/4 Tsp Black Pepper
  • Coriander leaves, a handful, to serve

INSTRUCTIONS

  1. Add everything except the coriander into a rice cooker and turn on.
  2. Once the rice has cooked, serve, topped with the coriander leaves.

SERVE WITH

Burritos or burrito bowls.

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Egg Fried Rice

Authentic: Egg Fried Rice

INGREDIENTS

  • 60g Peas
  • 100g Green Beans, 2cm pieces
  • 1 large Carrot, diced
  • 4 Eggs, whisked
  • 2 1/2 C cooked Rice (cooked the day before for best results)
  • 3 Tbsp Garlic Oil
  • 1 Tbsp Peanut Oil
  • 1 Tbsp Sesame Oil
  • 1 Tbsp Soy Sauce
  • 1 Tbsp Monosodium Glutamate (MSG)
  • Spring Onions, green tops only, chopped, to serve

INSTRUCTIONS

  1. Heat garlic oil in wok over high heat. Add prepared vegetables and cook through.
  2. Move vegetables to the side of the wok and add egg. Scramble egg in wok. Move egg to the side with the vegetables.
  3. Add peanut oil to pan and add rice. Break rice up in pan so that it is loose and not squished together (from overnight storage). Add sesame oil and mix through rice.
  4. Toss vegetables, egg, and rice together.
  5. Add soy sauce and MSG to wok and mix through.
  6. Serve immediately once thoroughly mixed.

ALTERNATIVES

  • Instead of peas, green beans, and carrots, add 2 1/2 C of any of your favourite vegetables.
  • For a meaty option, add cooked chicken, beef, pork, or prawns to your fried rice in step 4 and heat through.
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