Delicious Herbed Brown Rice/Barley dish
Use a very large microwave bowl, clear glass is great if you have it. Choose a measuring item (cup, coffee cup, small bowl, anything small will do.) Use the same item to measure grain and water.
For Brown Rice use one measure of brown rice and two measures of hot tap water
Add some Wild Rice (for flavor, color and texture) use one tablespoon of wild rice and 2 tablespoons of hot water
For Barley use one measure of barley and a scant three measures of hot water
Drop in a chicken bouillon cube or some commercial beef or chicken soup stock paste (from restaurant supply stores)
Add your choices of some dried parsley, onion powder (not onion salt), garlic powder, some dried celery leaves, pinch of thyme, basil, oregano, cummin, dark sesame oil, chili powder-- any of your favorite herb combinations. You can make curried rice, mexican rice, asian rice, italian rice... the flavors are endless.
two tablespoons of olive oil on top to prevent too much frothing. Put a dinner plate in the microwave. Put the bowl on top of the plate.(This is to catch any boilover and make cleanup easier.) Cover the bowl with a lid or another plate. Microwave on high from 6 to 10 minutes or until you get a rolling boil (or it bubbles up out of the bowl and spills onto the plate below
) Microwave on defrost or 30% power for about
45 minutes. Check it after about
40 minutes. It should be fully cooked with no water in the bottom of the bowl. Stores well in the fridge for a week, and freezer for about
three months. I store it in single servings so I can have this with a chicken breast when the guys are having something that's not so diabetic friendly.
1/2 cup of this offers about
20gm available carbs for a meal. It's very filling and because the grains are intact (not pulverized as they are in pasta) your body has to work harder to digest them. This leads to a prolonged energy release in the small intestine and lowers blood sugar peaks. Also, because of the higher fiber content (six times that of white rice) these starches move much more quickly through the intestines and aren't sitting around to be absorbed. (You may even notice some undigested grains in your stool.)
~ Jeannie "People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in
, their true beauty is revealed only if there is light within."- Elizabeth Kubler-Ross
Post Edited (Jeannie143) : 9/5/2006 9:21:20 AM (GMT-6)