Chicken Brown Rice

Ingredients:

12 ounces boneless chicken breast, diced into 1/2 inch cubes

1 small onion, sliced into thin strips

1 cup shredded carrots

1 cup chopped broccoli

1 garlic clove, chopped

1 teaspoon ginger, chopped

1 tablespoon chili garlic sauce

2 cups cooked brown rice

1/2 cup egg whites (or 4 egg whites or 3 whole eggs)

 Method:

 Mix the garlic sauce with 1/4 cup water and set aside.

Heat a large sauté pan over medium heat, add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.

Add the onions and carrots to the pan, turn the heat to high, and cook for 2 minutes.

Add the broccoli, garlic, and ginger, and cook for additional 2 minutes.

Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside.

Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked.

 Broccoli-Brown Rice Bake

 Ingredients:

2 cups brown rice

1 head of broccoli, tender stems and florets chopped into roughly 1/4-inch pieces

2 cloves garlic, minced

1/2 onion, cut into 1/4-inch dice

1 tsp. seasoned salt

1/2 cup ricotta cheese (whole or part-skim)

1/4 cup plain Greek yogurt

1 egg

1 Tbsp. minced fresh basil

2/3 cup shredded cheese of your choice

Salt and pepper

Method:

Preheat oven to 350 degrees; Add onion, oil and sauté. Add garlic and sauté 1 minute. Add chopped broccoli stems, and stir-fry the broccoli for 2 to 3 minutes to brown slightly. Add 2 Tbsp. of water to the pan and quickly cover; steam the broccoli until tender, about 2 minutes. Add the vegetables and add seasoned salt and pepper to taste.

In a small bowl, whisk together the ricotta, yogurt and egg until well combined. In a large mixing bowl, combine cooked brown rice, cooked vegetables and basil.  Add ricotta mixture and 1/2 of the cheese, and stir gently to combine. Transfer mixture to the prepared baking dish; top with remaining cheese. Bake for 30 minutes, until the cheese begins to brown in spots.

Parathas using brown rice flour

 Ingredients 

1/2 cup finely chopped fenugreek (methi) leaves

1/2 cup brown rice flour (chawal ka atta)

1/2 cup jowar (white millet) flour

1/4 cup besan (bengal gram flour)

2 tsp sesame seeds (til)

1 tsp ginger-green chilli paste

a pinch of sugar

1/4 tsp turmeric powder (haldi)

1 tsp oil

brown rice flour for rolling

oil for cooking

Method

Combine all the ingredients in a deep bowl and knead into semi-stiff dough using enough warm water.Divide the dough into 6 equal portions and roll out each portion into a circle of 125 mm (5”) diameter, using a little brown rice flour for rolling. Heat a non-stick tava (griddle) and cook each paratha, using a little oil, till it turns golden brown in color from both sides.

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