Recipe: Spanish Brown Rice
So easy you will wonder why you have not made it before! 
What do you do when all the refrigerator contains is an onion and maybe a stray carrot?  You make rice! I am rounding the corner towards finals week and unfortunately have not made it to the grocery store. I started this meal by dicing the onion and throwing the remains along with any overly frozen vegetables I have into a pot of water. Bring it to a boil and you have a quick homemade broth! 
I use brown rice in this recipe to add a little fiber to my diet and make this a more nutritious meal. If you are one of those people who hate brown rice, give it a try and I bet you cannot tell the difference. The substitution of brown rice nutritionally will provide your body with 3.5 grams of Fiber, 5 g of Protein, along with the % DV of 12% Thiamin (Vit B1), 15% Niacin (Vit B3), 21% Magnesium, 14% Vitamin B6, and a whopping 88% of Manganese in a 1 cup serving [1]. Still not convinced? Ok, it also contains 603 mg of Omega-6 Fatty acids and 27.3 mg of Omega-3 FA. These Omega Fatty acids cannot be produced by our bodies and are essential in keep our brains functioning, regulating metabolism and maintaining bone health [2]. Worried about heart disease, diabetes, high cholesterol, high blood pressure or colon cancer? Eat a cup of brown rice and rest assured your body will thank you. 
Ingredients:
1 Tbsp Olive Oil1/2 medium Onion, chopped3 Garlic Cloves, minced1/2 cup Organic Brown Rice4 oz Tomato sauce or Canned Diced Tomatoes1 cup Vegetable Broth1/3 cup Organic Peas, frozen1 tsp Oregano, ground1 tsp Cumin, ground (optional) Salt and pepper to taste
Directions:
Start off by adding the oil to a sauce pan, bring to a medium heat. Add add onions and garlic, saute till they start to become translucent.  Add the rice, stirring frequently, making sure it does not burn. Cook till the rice also starts to become translucent and golden brown.

Add tomatoes and broth, stir to evenly distribute.


I like to add the frozen peas on top, you can also add chopped carrots!.  Reduce heat to a simmer, cover, and cook for 30-45 minutes, till rice is tender.  Once the rice is tender add the ground oregano, salt and pepper.

Heat some black beans and you have a meal!
Sources: 
1. Self Nutrition Data, Know what you eat
2. Omega-6 Fatty Acids, University of Maryland Medical Center

    Recipe: Spanish Brown Rice

    So easy you will wonder why you have not made it before!

    What do you do when all the refrigerator contains is an onion and maybe a stray carrot?  You make rice! I am rounding the corner towards finals week and unfortunately have not made it to the grocery store. I started this meal by dicing the onion and throwing the remains along with any overly frozen vegetables I have into a pot of water. Bring it to a boil and you have a quick homemade broth! 

    I use brown rice in this recipe to add a little fiber to my diet and make this a more nutritious meal. If you are one of those people who hate brown rice, give it a try and I bet you cannot tell the difference. The substitution of brown rice nutritionally will provide your body with 3.5 grams of Fiber, 5 g of Protein, along with the % DV of 12% Thiamin (Vit B1), 15% Niacin (Vit B3), 21% Magnesium, 14% Vitamin B6, and a whopping 88% of Manganese in a 1 cup serving [1]. Still not convinced? Ok, it also contains 603 mg of Omega-6 Fatty acids and 27.3 mg of Omega-3 FA. These Omega Fatty acids cannot be produced by our bodies and are essential in keep our brains functioning, regulating metabolism and maintaining bone health [2]. Worried about heart disease, diabetes, high cholesterol, high blood pressure or colon cancer? Eat a cup of brown rice and rest assured your body will thank you. 

    Ingredients:

    1 Tbsp Olive Oil
    1/2 medium Onion, chopped
    3 Garlic Cloves, minced
    1/2 cup Organic Brown Rice
    4 oz Tomato sauce or Canned Diced Tomatoes
    1 cup Vegetable Broth
    1/3 cup Organic Peas, frozen
    1 tsp Oregano, ground
    1 tsp Cumin, ground (optional)
    Salt and pepper to taste

    Directions:

    Start off by adding the oil to a sauce pan, bring to a medium heat. Add add onions and garlic, saute till they start to become translucent.  Add the rice, stirring frequently, making sure it does not burn. Cook till the rice also starts to become translucent and golden brown.

    Add tomatoes and broth, stir to evenly distribute.

    I like to add the frozen peas on top, you can also add chopped carrots!.  Reduce heat to a simmer, cover, and cook for 30-45 minutes, till rice is tender.  Once the rice is tender add the ground oregano, salt and pepper.

    Heat some black beans and you have a meal!

    Sources: 

    1. Self Nutrition Data, Know what you eat

    2. Omega-6 Fatty Acids, University of Maryland Medical Center

    1. melladoree posted this
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