This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.
"Go vegetable heavy. Reverse the psychology of your plate by making meat the side dish and vegetables the main course."
-Bobby Flay, Chef
I talk about calorie density a lot and this is a great example of where you can eat a lot of delicious food, be really filled up and satisfied, and have it be less than 400 calories. By using veggies to reduce the calorie density, you get more food, it's cheaper, and it's better for you - all while being great tasting.
Read more on vegetables as part of the Mediterranean diet.
Rice vinegar is made from fermented rice. It's a staple in Asian cooking but I like to use it in other types of recipes. Because it is less acidic than most vinegars and has a soft flavor it is a great choice for recipes where you don't want as bright a vinegar flavor.
1 Tbsp. rice vinegar = 0 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg
Servings = 2 | Serving size =about 3 cups
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes great leftovers.
|2 1/4 cups||water|
|1/2 cup||long grain brown rice|
|4 tsp||sesame oil|
|2 cloves||garlic (minced)|
|1 Tbsp||fresh ginger (minced)|
|1 large||carrot (peeled and finely diced)|
|8 ounces||crimini or shiitake mushrooms (sliced)|
|6 large||green onions (thinly sliced crosswise; keep white and green parts separate)|
|1 cup||frozen edamame|
|2 tsp||Chinese or Dijon mustard|
|1 Tbsp||rice vinegar|
|fresh ground black pepper (to taste)|
|4 tsp||low sodium soy or gluten-free tamari sauce|
|2 ounces||fresh spinach|
In a medium sauce pan, heat the water. When the water boils, stir in the brown rice.
Reduce heat to medium-low and simmer, partially covered, for 30-40 minutes.
Do not boil away all of the liquid and do not stir the rice.
When a very small amount of liquid remains, remove the pan from the burner and let it stand.
While the rice is cooking, prepare the vegetables.
Place the sesame oil in a large skillet or wok over high heat.
Add the garlic, ginger, and carrots and cook for about 2 minutes. Stir frequently.
Add the mushrooms and the white part of the green onions. Toss well, cover, and cook for 8 to 10 minutes. Toss the vegetables about every 2 minutes, but keep the pan covered.
Add the rice, edamame, mustard, vinegar, pepper, soy sauce, and water. Toss well.
Cook for about 2 minutes, tossing frequently.
Add the spinach and cook, folding together, for about one minute until the spinach is wilted.
Serving size = about 3 cups
Servings = 2
Amount Per Serving
|Calories 383||Calories from Fat 100|
|% Daily Value|
|Total Fat 10g||16%|
|Saturated Fat 1g||6%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 62g||17%|
|Dietary Fiber 8g||30%|
|Vitamin A 425%||Vitamin C 49%|
|Calcium 19%||Iron 21%|
|Vitamin K 280 mcg||Potassium 1473 mg|
|Magnesium 157 mg|