Oh, brown rice, how do I love thee? Let me count the ways.
1. You are the answer to procrastination and last minute meals.
A big pot of you in the refrigerator and I have a great start for a fast and healthy dish.
2. You make fabulous Cauliflower Rice Patties.
3. You’re multicultural.
Mexican? No problem. Asian? Like a pro. Indian? With ease. Middle Eastern? Yep. Caribbean? A natural. Italian? Buon appetito! Peruvian? Absolutely. Spanish? Claro que si!
4. You stuff winter squash like a boss.
5. Your nutritional profile is impressive.
High in fiber, manganese, selenium, and niacin, you do a body good.
6. You add the perfect texture.
You add a lovely texture to many dishes, including these Vegetarian Gluten-Free Stuffed Peppers.
7. You make a dish into a real dish.
Without you, Tex Mex Beans and Rice would be Tex Mex Beans and Beans. mmmkay.
8. You’re a morning person … er … a morning food.
Pineapple Coconut Rice is amazing!
9. You’re a cheap and healthy answer to overpriced and not-so-healthy box cereal.
Just heat leftover rice, add milk, a few frozen blueberries, and a sprinkle of chopped nuts – super healthy and super delicious!
10. You are gluten-free!
And vegan. So you can please a variety of dietary needs.
Bonus:
I quite like you in this Rice, Veggie, and Tofu Skillet.
Rice Makes Meals Easy
I really like to cook a big pot of brown rice at the beginning of the week and have it on hand in the frig since there are almost a zillion ways to use it.
How to Cook Brown Rice
For instructions on how to cook perfect brown rice, click here.
P.S.
I’ll be teaching a weight loss class in Cadillac, MI next week and you can attend for free! If you live in the area and would like to come, let me know, and I’ll send you information on how to register.
If you don’t live in the area, but would still like to enjoy the benefits of my weight loss program, you can join here.
Rice, Veggie, and Tofu Skillet
A simple, super healthy rice dish that's easy to adapt to individual tastes.
Ingredients
- 1 pound frozen, extra-firm, water-packed (not silken) tofu, thawed
- 2 medium onions, diced
- 1 - 2 tablespoons olive oil
- 2 cup chopped kale or 3 cups baby spinach leaves
- 3 cloves garlic, minced
- 1 tablespoon + 1 teaspoon granulated onion
- 2 teaspoons dried basil
- 1 teaspoon dried oregano
- 1/4 teaspoon paprika
- 1 teaspoon salt
- 4 cups cooked brown rice
- 2 Roma tomatoes, diced
- 1 teaspoon lemon juice
Instructions
- Place tofu on a paper towel to drain. (Cut into strips if not already cut.)
- In a large pot or skillet, sauté onions in oil over low heat for 2 minutes.
- Turn heat to medium, add tofu, and sauté for 5 minutes or until tofu begins to lightly brown.
- Add greens and cook until greens are tender. (If greens stick to the pan, place a lid on pan to retain some moisture. Stir often.)
- Add minced garlic and cook for one minute.
- Add seasonings and brown rice and cook, stirring often, for 3 to 4 minutes or until heated through. (If your rice isn’t freshly cooked, add 1/4 cup of water and cook until water is absorbed – about 5 to 7 minutes.)
- Stir in tomatoes and lemon juice. Remove from heat.Serve hot.
Notes
To freeze tofu, drain in colander. Cut into cubes or strips. Place in plastic bag or sealable container. Freeze for at least 24 hours.
Freezing tofu gives it a meatier texture and helps it to hold together when sautéed.
Hi Jennifer,
I love brown rice too. It what about all the latest info on the levels of arsenic in rice and especially brown rice. Even Lundley Rice are acknowledging the arsenic levels in rice…..
Hi Diane,
Many foods contain arsenic. While rice does have higher levels of arsenic than other grains, over 80% of the arsenic in the diets of those who live in the U.S. comes from seafood. Chicken, turkey, and pork also contains high amounts of arsenic. Poisons get concentrated in foods from animal origin. Juice is also high in arsenic.
We can minimize our consumption of arsenic by avoiding animal products and juice, and by purchasing organic rice grown in California or out of the U.S. (except China). Rice grown in Louisiana and other southern states contains the highest levels of arsenic.
Also, if you drink well-water, be sure it is filtered.
Rinsing rice before cooking can also reduce arsenic levels.
For more information, including answers to the question, “Why is there arsenic in our food?” check out these links:
http://www.pcrm.org/health/medNews/recent-reports-about-contaminants-in-rice
http://nutritionfacts.org/2011/09/19/dr-oz-apple-juice-and-arsenic-chicken-may-have-10-times-more/
https://www.drmcdougall.com/2014/12/31/arsenic-in-rice/
http://www.centerforfoodsafety.org/files/arsenic_fact-sheet_33897.pdf
http://www.pcrm.org/health/medNews/15-million-pounds-arsenic-sold-to-meat-producers