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Brown Rice Casserole

VIEWS 2049

Energy (kcal) - 200

Protein (g) - 8

Carbohydrate (g) - 30

Fat (g) - 4

Khyati's Health-O-Meter Says:

A colourful dish with fibers and vitamin to keep our body healthy. Brown rice is a great source of fiber and complex carbs to fuel the body with glucose. It's also an excellent source of magnesium, which works with calcium to build bones and teeth and to help the muscles contract. Spinach is one of the best sources of dietary potassium. It is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function. Bell peppers contain plenty of vitamin C, which powers up your immune system and keeps skin youthful.  It also contains vitamin B6, which is essential for the health of the nervous system and helps renew cells.

  • Spinach leaves (palak), blanched and chopped - 1 cup
  • Red, Green capsicum  finely chopped  - 1 cup
  • Brown rice [raw] - 30 g
  • Extra virgin olive oil  -  ½ tsp
  • Onion  finely chopped  - 2 tbsp 
  • Salt as per   taste use minimum
  • Black pepper powder  -  ½ tsp
  • Low-fat milk - 1 cup(100ml)
  • Mustard paste - 1tsp
Step 1 Wash and soak rice in water keep it for 15-20 mins. Drain it and keep it aside. Step 2 Heat oil in a saucepan add sliced onion and pan saute till soft. Add spinach and mix. Sprinkle salt and ½ tsp pepper powder.  Step 3 Add soaked brown rice and milk gradually, stirring continuously, ensuring there are no lumps.  Step 4 Cut red and green capsicums (peppers) into small cubes. Sprinkle salt over the capsicums add the mustard paste to them and add it to the rice mixture. Step 5 Keep it on medium flame and bring it to boil. Lower the flame and cover it with lid and let it cook for 20 minutes. Serve hot

Brown Rice Casserole - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2049


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