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DEL.ICIO.USThai Pineapple Stir-fried Rice
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Thinking about going meatless for a meal sometime? Try making a veggie side dish like this rice into your dinner entree.
Hands on time: 15 minutes Total time: 45 minutes Serves: 6
Ingredients:
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1 1/2 cups long-grain brown rice
1 1/2 tablespoons olive oil
1 medium onion, quartered and sliced
2 cups small broccoli florets
2 medium carrots, sliced
1 medium red or orange bell pepper, diced
3 to 4 green onions, sliced
2 medium tomatoes, diced
1 (16-ounce) can unsweetened pineapple chunks, drained
1 cup light coconut milk
2 tablespoons reduced-sodium soy sauce
1 teaspoon curry powder
2 teaspoons minced fresh or jarred ginger
Cashews, for topping (optional)
Instructions:
Combine rice with 3 cups water in a saucepan. Bring to a rapid simmer, then cover and simmer gently until water is absorbed, 30 to 35 minutes.
Shortly before rice is done, heat oil in a wok or large skillet. Add onion and saute over medium heat until golden. Add broccoli, carrots and bell pepper. Turn heat to medium-high and stir-fry 3 minutes or so, just until vegetables are tender-crisp. Add green onions, tomatoes and pineapple chunks and continue to stir-fry for 1 to 2 minutes, just until tomatoes soften slightly. In a bowl, combine coconut milk, soy sauce, curry powder and ginger. Serve vegetables with cooked rice and curry sauce on the side. Top vegetables with chopped cashews, if desired.
-- Adapted from "The Vegetarian Family Cookbook" by Nava Atlas (Broadway, $18.95 paperback)
Shortly before rice is done, heat oil in a wok or large skillet. Add onion and saute over medium heat until golden. Add broccoli, carrots and bell pepper. Turn heat to medium-high and stir-fry 3 minutes or so, just until vegetables are tender-crisp. Add green onions, tomatoes and pineapple chunks and continue to stir-fry for 1 to 2 minutes, just until tomatoes soften slightly. In a bowl, combine coconut milk, soy sauce, curry powder and ginger. Serve vegetables with cooked rice and curry sauce on the side. Top vegetables with chopped cashews, if desired.
-- Adapted from "The Vegetarian Family Cookbook" by Nava Atlas (Broadway, $18.95 paperback)
Nutrition:
Per serving: 380 calories, 8 grams protein, 62 grams carbohydrates, 7 grams fiber, 13 grams fat, no cholesterol, 190 milligrams sodium.
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