Easy Recipe For Baked Rice
Supper Dish Packed With Goodness and Suitable for Vegetarians
Brown rice takes on a sophisticated role in this deliciously baked blend of colourful vegetables and flavoursome cheese. The recipe includes useful nutritional data.
Eating well means balancing fresh vegetables with carbohydrates and proteins. This healthy recipe for a one-dish supper uses brown rice and fresh zucchini (courgettes), carrots and broccoli. These brightly coloured vegetables are full of anti-oxidants. Zucchini and carrots are also a good source of vitamin A, which is essential for healthy growth and development of cells and tissues, particularly in the respiratory tract.
Broccoli is an excellent source of vitamin C. In his book How To Live Longer and Feel Better, Nobel prize winner Dr Linus Pauling wrote : "Vitamin C is a normal constituent of the body, required for life. It is involved in essentially all of the biochemical reactions that take place in the body and in all of the body's protective mechanisms. "
Of the remaining ingredients, the low fat cheese and yogurt provide calcium for healthy bones, and eggs are the best source of protein. Protein is vital for almost every process that occurs within the body such as digestion and the transportation of nutrients and oxygen in the blood; it keeps the hair shiny and healthy; nails strong, and skin glowing. All this, and protein helps maintain a healthy immune system.
Brown rice is preferred for this dish as it contains more fibre and nutrients, including 90 % more vitamin B6 than white rice. Much of the nutritional value of brown rice is lost in the refining process, making it necessary for polished white rice to be supplemented with the lost vitamins.
The end result is a delicious one dish meal packed with vitamins, minerals, protein and fibre, which looks good enough to serve to friends and could easily become a family favourite. Experiment with different vegetables and cheeses for new flavours and textures.
Baked Rice
Serves 6
- 2 cups brown rice
- 1 ½ cups grated firm low-fat cheese with a strong flavour
- 4tbs grated parmesan cheese
- 6 finely chopped spring onions
- 2 zucchini (courgettes), grated
- 1 medium carrot, grated
- 1 cup small florets broccoli
- 3tbs fresh chopped parsley
- 3tbs toasted pine nuts ( toast them for a minute or two in a hot dry frying pan until brown)
- 3 eggs, lightly beaten
- 200g or 7 oz plain yogurt
- Freshly ground black pepper
Method
- Cook the rice. (After rinsing brown rice, add one part rice to two parts boiling water. When the liquid has returned to the boil, turn down the heat, cover and simmer for about 40 minutes)
- Mix together grated cheeses, onions, zucchini, carrot, broccoli , parsley and pine nuts.
- Add beaten eggs, yogurt and pepper.
- Gently fold everything into the rice.
- Spoon mixture into a flexible silicone 23cm mould, or a well-greased springform pan.
- Bake at 180C or 350F for 40 minutes or until firm.
Turn out and cut into wedges. The consistency will be firm and moist.
Serve hot with a green salad and chopped tomatoes.
Note: If necessary use a greased oven proof dish, but do not try to turn out after baking. Cut into wedges and serve from the dish.
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