Cilantro Brown Rice (Video)

Cilantro Brown RiceThis is a great recipe to intro­duce brown rice to your fam­i­ly.  It’s easy, requires only a few ingre­di­ents, and is packed with nutri­ents.

Brown rice is con­sid­ered a whole grain.  Whole Grains include the entire grain:  bran, germ and endosperm.  Most of the nutri­tion is in the bran and germ which is packed with fiber, b-vit­a­mins, trace min­er­als, vit­a­min E, antiox­i­dants and healthy fats.

In con­trast, white rice has been stripped of the bran and germ, leav­ing only the endosperm.  The endosperm is main­ly car­bo­hy­drates and some pro­tein.

Stud­ies have found that a reg­u­lar diet of whole grains helps attain and main­tain a healthy weight, pre­vents heart dis­ease, can­cer and dia­betes.

The 2010 Dietary Guide­lines for Amer­i­cans rec­om­mend that at least half our grains come from whole grains.

Ingre­di­ents:

1 Tbsp olive oil

12 small onion

1 gar­lic clove

1 cup short grain brown rice

2 cups veg­etable broth or chick­en broth

1 cup cilantro

Direc­tions:

1. Chop the onion into small dice and fine­ly chop the gar­lic.

2. Heat skil­let on medi­um high and add olive oil.  When hot, add onion and cook until translu­cent.  Add gar­lic and cook for about a minute, stir con­tin­u­ous­ly to pre­vent burn­ing.

3.  Add rice and stir to com­bine.

4.  Pour broth into rice mix­ture and heat until boil­ing.  Reduce heat, cov­er and cook for about 3o-40 min­utes.

5.  Chop cilantro and mix into rice mix­ture.  Add salt and pep­per to taste. Enjoy!

To see video click HERE

 

 

 

 

 

 



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