BROCCOLI WILD RICE
A simple fried wild rice dish with broccoli, sauteed onion and celery, with fresh carrot ribbons. A little curry, garlic, salt and pepper is all you need to season. A low fat rice dish made to please and satisfy!
Makes 4-1/2 cups
2-1/2 c. water
1/2 t. sea salt
2/3 c. wild rice
Bring water, salt and wild rice to boil in saucepan. Cover, reduce heat to low and cook for 1-1/4 hours or till soft and all water is absorbed.
Remove from heat and fluff with fork.
1 c. water
dash sea salt
1/3 c. long grain white rice – I used Canilla parboiled rice by Goya
Bring water and salt to boil in saucepan. Add rice, return to boil, stir, cover, reduce heat to low and cook 15 minutes.
Remove from heat and fluff with fork.
1 T. grape seed oil
1/2 c. diced onion
1/2 c. diced celery
salt
mild curry powder to taste
garlic powder to taste
fresh grind black pepper to taste
1 c. cooked, froz. broccoli cuts cut into biter size
1/4 c. fresh peeled, thin carrot ribbons/shreds
sesame oil to taste (optional)
In large skillet, over medium heat, melt oil. Add onion, celery and a little salt. Stir.
Add curry powder, garlic powder, and black pepper as desired. Saute veggies till wilted.
Add cooked broccoli cuts and carrot ribbons. Stir to distribute.
Add wild and white cooked rices. Stir well to distribute throughout the veggies evenly.
Adjust for seasoning. Cook till very hot.
If desired, add a drizzle of sesame oil. Serve at once or reserve for service later.
Notes: We use more water than normal to cook the white rice in order to add a little creaminess to the dish, since the wild rice, although cooked till soft, is still chewy.
FAT-FREE CHEF™ 