Posted Dec 9, 2009
Providing more than one fifth of the calories consumed worldwide, rice is arguably the most important grain with regards to human nutrition and caloric intake according to Wikipedia. In the U.S., more than 100 different varieties are grown commercially. Rice is an affordable staple that can be used in a wide variety of dishes- including entrees, side dishes, desserts and even beverages.
Rice plays a leading role in this week’s Featured Family Meal of Zucchini Rice Casserole, Asparagus with Romano Cheese and Pine Nuts and Cranberry Apple Dessert Risotto.
Throughout the week, explore some of the surprising ways rice is used in cooking worldwide with Horchata, Black Bean and Rice Salad, Coriander Rice, Rice Fritters (Pakoras) and Herbed Tomato, Beans and Rice Supper. Don’t forget to register for free at MealsMatter.org to add these and other healthy recipes to your own personalized meal plan and shopping list.
“Family Meals Matter” features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning Web site, Meals Matter (www.mealsmatter.org), sponsored by Dairy Council of California.
FEATURED FAMILY MEAL
Zucchini Rice Casserole
1 1/2 cups long-grain brown rice
3 cups reduced-sodium chicken broth
4 cups diced zucchini and/or summer squash (about 1 pound)
2 red or green bell peppers, chopped
1 large onion, diced
3/4 teaspoon salt
1 1/2 cups low-fat milk
3 tablespoons all-purpose flour
2 cups shredded pepper Jack cheese, divided
1 cup fresh or frozen (thawed) corn kernels
2 teaspoons extra-virgin olive oil
8 ounces turkey sausage, casings removed
4 ounces reduced-fat cream cheese (Neufchtel)
1/4 cup chopped pickled jalapenos
Preheat oven to 375 degrees Fahrenheit.
Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapenos.
Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.
To make ahead: Prepare through step 5; cool, cover and refrigerate for up to 1 day. To finish, bake at 375 degrees Fahrenheit until the casserole is hot and the cheese is melted, about 45 minutes.
Cook’s notes: To remove corn from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.
Asparagus with Romano Cheese and Pine Nuts
1 pound fresh asparagus (cut in half, using the top half of the spear)
1 1/2 tablespoons olive oil
1/4 cup Romano cheese, fresh grated
1/4 cup pine nuts
1/4 teaspoon freshly ground pepper
1 fresh lemon
Turn on the broiler to high heat. Arrange asparagus on a baking sheet. Brush with olive oil on both sides of the asparagus. Add the cheese and pine nuts. Broil for 4 to 5 minutes or until cheese melts. Remove from heat. Add pepper and a squeeze of fresh lemon juice.
Cranberry Apple Dessert Risotto
1/2 cup dried cranberries
3 1/2 cups fat free skim or 1 percent lowfat milk
1 cinnamon stick
1 pinch salt
1 tablespoon butter
1 large golden delicious apple, peeled, cored and finely diced (1 1/2 cups)
1/2 cup Arborio rice
1 1/2 cups apple cider
2 tablespoon packed light brown sugar
1. In a small bowl, cover dried cranberries with boiling water. Set aside for 20 to 30 minutes to plump.
2. Heat milk, cinnamon stick and salt on the stovetop or in microwave until steaming hot, but not boiling. Remove from the heat, cover and set aside to steep.
3. In a heavy, deep saute pan or Dutch oven, heat butter over medium heat. Add apple and cook, stirring frequently, until tender, 1 to 2 minutes. Add rice and cook, stirring constantly, 30 seconds. Add 3/4 cup apple cider and cook, stirring, until most of the liquid has evaporated, 1 to 2 minutes. Add the remaining 3/4 cup of the apple cider and cook, stirring, until most of the liquid has evaporated. Add sugar and mix well.
4. Add 1/2 cup of the warm milk and the cinnamon stick to the rice mixture and cook, stirring frequently, until almost all of it has been absorbed, 2 to 3 minutes. Continue cooking and stirring, adding remaining milk, 1/2 cup at a time, until the rice is tender and the risotto has a creamy consistency. Total cooking time will be about 20 minutes. 5. Remove from the heat and discard cinnamon stick.
6. Drain cranberries and stir into risotto, along with vanilla. Let cool for at least 10 minutes before serving warm.
Makes 4 servings.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
ZUCCHINI RICE CASSEROLE
1 1/2 cups long-grain brown rice
3 cups reduced-sodium chicken broth
4 cups diced zucchini and/or summer squash (about 1 pound)
2 red or green bell peppers, chopped
1 large onion, diced
3/4 teaspoon salt
1 1/2 cups low-fat milk
3 tablespoons all-purpose flour
2 cups shredded pepper Jack cheese, divided
1 cup fresh or frozen (thawed) corn kernels
2 teaspoons extra-virgin olive oil
8 ounces turkey sausage, casings removed
4 ounces reduced-fat cream cheese (Neufchtel)
1/4 cup chopped pickled jalapenos
ASPARAGUS WITH ROMANO CHEESE AND PINE NUTS
1 pound fresh asparagus (cut in half, using the top half of the spear)
1 1/2 tablespoons olive oil
1/4 cup Romano cheese, fresh grated
1/4 cup pine nuts
1/4 teaspoon freshly ground pepper
1 fresh lemon
CRANBERRY APPLE DESSERT RISOTTO
1/2 cup dried cranberries
3 1/2 cups fat-free skim or 1 percent low-fat milk
1 cinnamon stick
1 pinch salt
1 tablespoons butter
1 large golden delicious apple, peeled, cored and finely diced (1 1/2 cups)
1/2 cup Arborio rice
1 1/2 cups apple cider
2 tablespoons packed light brown sugar
Traditional Recipes
Horchata
http://www.mealsmatter.org/recipes-meals/recipe/26894
Black Bean and Rice Salad
http://www.mealsmatter.org/recipes-meals/recipe/12370
Coriander Rice
http://www.mealsmatter.org/recipes-meals/recipe/22336
Rice Fritters (Pakoras)
http://www.mealsmatter.org/recipes-meals/recipe/44028
Herbed Tomato Beans and Rice Supper
http://www.mealsmatter.org/recipes-meals/recipe/18527
For more healthy meal planning made simple, go to www.mealsmatter.org
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© 2009, Dairy Council of California, MealsMatter.org.