60 & BETTER PAGE 8
Fragrant Rice with Roasted Lemon Sparks Summer Meals SOMETHING DIFFERENT From the AICR Test Kitchen
company cafeterias, etc. referred to as foodservice - have increased the amount of brown rice they bought to serve us By Dana Jacobi by a stunning 126 percent since 2004. Where do you stand Since my mother was in the rice revolution? intelligently nutritionThis is what I call the conscious even in the strong shift toward eating 1960s, she served only whole-grain brown rice. brown rice. Back then, In the United States, River was the only sales of brown rice whole-grain brand increased by 58 percent supermarkets carried. between 2006 and 2011, Unfortunately, compared according to the U.S. to polished white longRice Federation. Even grain rice from the more impressive, the supermarket, including places where we eat away popular brands like from home - restaurants, Carolina and Uncle Ben,
it was starchy, heavy and tasted slightly bitter. No wonder I pushed it around on my plate and hoped mom did not notice how little I was eating. Now, I eat only whole-grain rice, particularly fragrant brown basmati. This pilaf VKRZV RII LWV QXWW\ ÀDYRU ÀXII\ OLJKWQHVV DQG versatility. Roasting the lemon slices brings out WKH ÀDYRU LQ WKH OHPRQ zest while making it nice to eat, and caramelizing the fruit’s natural sugar gives the slices, and the rice, just the right zing.
:Ü£eAž -˜A[n 0nÂŁÂ?¨Ă? /nĂ“Â?enÂŁ[nĂ“
:uÂľ]νu Ä—ĂŽ :ÄťĂƒiA½ -ÂľA]u 0uĂƒÂŤĂŽĂź /uÄ ÂŤiuĂƒ]uÄ f ̧uĂźu ĝÎčß uĸußĝ Ăƒuui §AÄ RuuĂƒ ]ĂŽĂƒÄ ÂŤiuĂźuiĂŞ ĂŽÂŤĂƒ Îė§uĂźÄ Â˝AĂƒÄť ė½uÄ Ä—Â§ĂźĂŽÄŤÂžÂ§ĂŽÄŤÄ— ė§u ÄťuAĂź ‰Îß A ĸAߍuÄ—Äť Ή Ä ĂŽ]ÂŤAÂľ A]ėĸėuÄ ĂŞ $Ăź ‰ ĝÎč Ăƒuui A ¾ėė¾u äuA]u AĂƒi ùčuÄ—f ä]´ čä A RÎδ ÂŤĂƒ ĂŽÄŤĂź ¾RĂźAßĝê uAčė‰č¾ ÎäuĂƒ Ä Ă¤A]uÄ ]ĂźuAÄ—u A äuA]u‰č¾ ĂźuÄ—ĂźuAÄ— ĝÎčݾ¾ Ru §Aääĝ Ä—ĂŽ ]A¾¾ §Î½uĂŞ :u AĂźu ¾Î]AÄ—ui ]ĂŽĂƒÄ¸uĂƒÂŤuĂƒÄ—ÂľÄť ]ÂľĂŽÄ u Ä—ĂŽ Ä Â§ĂŽĂ¤Ă¤ÂŤĂƒÂžf ĂźuÄ Ä—AÄŤĂźAĂƒÄ—Ä f AĂƒi äßΉuÄ Ä ÂŤĂŽĂƒAÂľ Ä ußĸ]uÄ AĂƒi AĂźu ]ARÂľu ĂźuAiĝê :ÄťĂƒiA½ -ÂľA]u 0uĂƒÂŤĂŽĂź /uÄ ÂŤiuĂƒ]uÄ AäAßė½uĂƒÄ— §Î½uÄ ĂŽÂŠuĂź ‰Îß]ui AÂŤĂź §uAÄ—ÂŤĂƒÂž AĂƒi AÂŤĂź ]ĂŽĂƒiÂŤÄ—ÂŤĂŽĂƒÂŤĂƒÂžf ‰č¾¾ĝª uùčääui ´ė]§uĂƒ ̍ė§ äAĂƒÄ—ĂźÄťf ARÄŤĂƒiAĂƒÄ— Ä Ä—ĂŽĂźAžuf Â‰ÄŤÂľÂľÂŞÄ ÂŤÄżu ÄšAÄ Â§uĂź AĂƒi ißĝuĂź Â§ĂŽĂŽÂ´ÄŤĂ¤Ä f AĂƒi ½č]§ ½ÎßuĂŞ :ÄťĂƒiA½ AĚßuĂƒ]u 0uĂƒÂŤĂŽĂź /uÄ ÂŤiuĂƒ]u §AÄ RuuĂƒ iuÄ ÂŤÂžĂƒui Ä—ĂŽ A]]ν½ÎiAÄ—u ĝÎčß A]ėĸu ÂŽÂŽ Ă¤ÂľÄŤÄ ÂľÂŤÂ‰uÄ Ä—ÄťÂľu ̍ė§ ‰uAÄ—ÄŤĂźuÄ ÄťĂŽÄŤ §Aĸu ]νu Ä—ĂŽ uĺäu]Ä— ÂŤĂƒ A ùčA¾ėĝ §Î½u \ \ \ \ \ \ \ \
ĂƒiuäuĂƒiuĂƒÄ— ÂľÂŤÄ¸ÂŤĂƒÂž ‰Îß AiÄŤÂľÄ—Ä ÂŽÂŽ ÄťuAĂźÄ AĂƒi ÎĸuĂź $Ăƒu AĂƒi 2ĚÎ RuißÎν AäAßė½uĂƒÄ— §Î½uÄ ÄŤÂľÂľÄť uùčääui ´ė]§uĂƒÄ ÄšÂŤÄ—Â§ iÂŤÄ Â§ÄšAÄ Â§uĂźÄ AĂƒi iÂŤÄ Ă¤ĂŽÄ AÂľÄ
ÄŤÄ Ä—ĂŽÂ˝ Â?Ä— ÄšÂŤĂƒiĂŽÄš RÂľÂŤĂƒiÄ Ă¤ĂźĂŽÄ¸ÂŤiui ÂŤÄ—]§uĂƒ -AĂƒÄ—ĂźÄť Ä“ ĺėßA Ä Ä—ĂŽĂźAžu AÄ Äť ]ÂľuAĂƒ čßÎäuAĂƒ Ä Ä—ÄťÂľu ]ARÂŤĂƒuėßĝ č¾¾ Ä ÂŤÄżu ÄšAÄ Â§uĂź AĂƒi ißĝuĂź ]ĂŽĂƒĂƒu]Ä—ÂŤĂŽĂƒÄ ÂŤĂƒ uĸußĝ §Î½u
ĂŽĂƒÄ—ĂźĂŽÂľÂľui A]]uÄ Ä uĂƒÄ—ĂźÄťf ̍ė§ ÂŤĂƒÄ—uĂź]ν
\ \ \ \ \ \ \
½uߞuĂƒ]Äť ]A¾¾ Ä ÄťÄ Ä—u½ ĂƒiĸiÄŤAÂľ §Îė ÄšAÄ—uĂź §uAÄ—ÂŤĂƒÂžf Â‰ÄŤĂźĂƒA]u AĂƒi ]uĂƒÄ—ĂźAÂľ AÂŤĂź $Š Ä Ä—ĂźuuÄ— äAĂźÂ´ÂŤĂƒÂž AĂƒi žAĂźAžuÄ uAčė‰č¾ ]ĂŽÂ˝Â˝ÄŤĂƒÂŤÄ—Äť ßÎν /uÄ ÂŤiuĂƒÄ— ÂľĂŽÄŤĂƒÂžu ĂŽĂƒ uĸußĝ •ÎÎß $ĂƒÂŞÄ ÂŤÄ—u ½AĂƒAžuĂź AĂƒi Ĥ— §Îčß u½uߞuĂƒ]Äť ½AÂŤĂƒÄ—uĂƒAĂƒ]u 0u]Ä—ÂŤĂŽĂƒ { ĸÎč]§uĂźÄ AĂźu A]]uäėui
ƺùùĹ&#x2013; Ć&#x2021;Ĺ&#x2021;Ć&#x17D;Ć&#x17D;Ä&#x192; ĆŠĂ? Ć&#x2021;Ä&#x2013;Ç&#x2013;Ă? Â&#x2019; < Ç&#x2DC;Ć&#x2021;Ă?̧Ă?¸ :] Ć?Ć?ǨÝĆ&#x2022; Â&#x17E; Ć&#x2022;Ă&#x203A;ĂąÄ&#x201C;Ć&#x2022;ÝğÄ&#x201C;ĂťĆ?ĂťĆ?
Serve this pilaf with grilled or broiled salmon, VKULPS RU RWKHU ¿VK RU roasted chicken. For an almost vegetarian main course, mix in chopped steamed asparagus or sugar pea pods and cubed baked marinated tofu. Lemon Brown Rice Pilaf 1 Tbsp. extra virgin olive oil, divided 6 lemon slices, 1/4-inch thick 1 cup brown basmati rice 1/2 medium onion, cut into thin crescents 2 1/2 cups fat-free, reduced-sodium chicken broth Salt and freshly ground black pepper Preheat oven to 350° F. Line small baking sheet with parchment paper. In large saucepan, preferably wider than deep, place 1 teaspoon of oil. Add lemon slices and coat with oil. Arrange coated lemon slices on prepared baking sheet. Set pot aside. Roast lemons for 20 minutes, or until rind is golden brown in places. Thin sections of slices may blacken. Coarsely chop 2 lemon slices, then set all roasted lemon aside.
Set saucepan over medium-high heat, and add remaining oil. Add rice, stirring to coat grains well. Spread rice to cover bottom of pot and cook until rice is fragrant and lightly browned in places, then starts to crackle, 5 minutes, stirring rice frequently. Add onions and cook, stirring constantly, until translucent, 3 minutes. Pour in broth, add chopped lemon, and bring liquid just to boil. Reduce heat, cover tightly and simmer for 20 minutes. Check to see if liquid is needed, adding 1/2 cup water. Continue cooking, covered, until liquid is DEVRUEHG DQG ULFH LV Ă&#x20AC;XII\ but still slightly al dente. Set aside, covered, for 10 minutes. Season to taste with salt and pepper. Fluff pilaf with a fork. To serve, spoon rice onto platter or into wide serving bowl and top with remaining lemon slices. Makes 6 servings. Per serving: 150 calories, 3 g total fat, (0.5 g saturated fat), 27 g carbohydrate, 3 g SURWHLQ J GLHWDU\ ÂżEHU 190 mg sodium.