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Oriental Courgette (Zucchini) and Brown Rice Salad
Total time: 30 minutes
I use 'Uncle Ben's' which is all I can get and it is quick cooking. It looks like brown Basmati and cooks in 15 minutes. You could substitute Basmati, if you prefer. The cooked rice is combined with the sautéed zucchini and a light, oriental vinaigrette just before serving.
Ingredients:
- 1/2 cup brown rice, quick cooking, 100gr, 3.5oz
- 1 cup chicken stock, 225gr, 8oz
- 1 medium zucchini (courgette) about 8 " (20cm), 200gr, 7oz
- 2 cloves garlic, 6gr, .2oz
- 2 tsp olive oil, 9gr, .32oz
- 1 tsp sesame or walnut oil, 4.5gr, .16oz
- 2 tsp soy sauce, 10.6gr, .37oz
- 1/4 tsp ground ginger, .45gr, .016oz
- 1 tbs toasted pine nuts toast, 4 minutes, dry pan .8gr, .03oz
- Vinaigrette
Instructions:
- Cook rice in stock according to package directions.
- Mince garlic.
- Slice zucchini in half the long way and then into 1/4" (.6cm) slices.
- Heat medium nonstick over medium heat. Add pine nuts and toast, shaking pan occasionally until golden, 4 - 5 minutes. Remove nuts and set aside.
- In same skillet heat oils over medium heat. Add garlic, ginger and soy sauce and sauté briefly.
- Add courgette and continue to sauté for about 15 minutes, stirring occasionally with a wooden spoon, until zucchini is tender.
- To finish: When rice is done put into a medium bowl. When zucchini is done add to rice. Add the vinaigrette and toss well. Sprinkle with pine nuts. Serve.
Vinaigrette
- 2 tbs brown sugar, 18gr, .65oz
- 2 1/2 tbs red wine vinegar, 37.25gr, 1.3oz
- 1 tbs snipped fresh parsley,
- 1 tbs water
- 2 tsp oil - sesame or walnut is best, 9gr, .32oz
- 2 tsp soy sauce, 10.6gr, .37oz
Put all ingredients in small bowl and whisk well - will not emulsify.
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Nutrition Information |
Nutrition Information Complete Salad with Dressing Recipe serves 2 Entire Recipe / per serving Calories: 696 / 348 Total Carbohydrates: 104 / 52 Dietary Fiber: 7.5 / 3.75 Total Fat: 92 / 46 Saturated Fat: 1.9 / .95 Cholesterol: 7.2 / 3.6 Protein: 15 / 7.5 Calcium: 75 / 37.5 Sodium: 1592 / 796 |
General Technical Details and Disclaimer:
Measurements in this color are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
My information comes from my own digital, computerized scale and the USDA Nutrient Data Library: http://ndb.nal.usda.gov/
The fine print:
The recipes do NOT use processed foods, with the exception of- canned (tinned) tomatoes and sauce in winter (or use your own from the freezer)
- red and white kidney beans, chickpeas (or use dried and cook earlier)
- tuna, olives, capers, mustard, ketchup and other condiments
- occasionally other items... puff pastry, pimientos, etc.
- Great for the wonderful (organic) produce from your CSA - or your own garden
Most recipes are designed for 2 servings, but are easily increased to 4... or 6.... or 8...
Naturally, whether or not the serving size suits you
depends on appetite, activity level, and all sorts of stuff we know nothing about.
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