Woman in Real Life: How To Create Quick Healthy Meals With Rice (and a Minute Rice Giveaway)

Thursday, May 7, 2015

How To Create Quick Healthy Meals With Rice (and a Minute Rice Giveaway)

On days when we're looking to make quick, healthy meals (which, let's face it, is most days), we often choose rice as the foundation for our dinners. That could mean a vegetable and tofu stir-fry served over rice or my favourite lentils and rice recipe.

In order to shake up my rice routine and start thinking about how I can prepare rice-based meals in new and different ways, I recently attended an event hosted by Minute Rice® and featuring Chef John Higgins. Higgins is the personable director of George Brown Chef School, a judge on the Food Network’s Chopped Canada and former personal chef for the Queen Mother.

Higgins told us that, as the days get warmer and families get busier, there are countless ways that we can use instant rice to create fast, all-natural and healthy meals. Before we look at some of his tips and tricks to prepare uncomplicated rice dishes, let's clear up some misconceptions.

The Truth About Instant Rice

Because it's so quick and convenient, people sometimes think that Minute Rice isn't as healthy as regular rice. In fact, instant rice is as nutritious as long-cook rice. It's simply long grain rice that is pre-cooked and then dried in order to significantly cut down on the cooking time required.

With pre-cooked rice as its only ingredient, Minute Rice is 100 per cent natural and Non-GMO Project Verified. It comes in two varieties – Premium Long Grain White Rice and Premium Whole Grain Brown Rice. It takes just five minutes to prepare the white rice and 10 minutes for the brown rice.

Working with Minute Rice® 100% Natural Instant Rice, Chef Higgins showed us how to create healthy meals with rice as the foundation. He even whipped up an all-natural lasagna loaf using rice instead of pasta. While he used ricotta and shredded cheese, I'm looking forward to making a vegan version with a tofu "ricotta" and vegan cheese shreds.

After Chef's demonstration, we headed into George Brown's cooking school kitchen to make our very own dessert with instant rice - Pear and Cranberry Rice Pudding. That's me smelling the coconut milk, above. I modified the recipe slightly to make a vegan version, which you will find below. But first, some very interesting tips for adding kick to your rice dishes.

10 Rice Cooking Tips from Chef John Higgins

1. When boiling rice, substitute water for vegetable broth to add flavour to the rice and your dish.

2. Cook rice in coconut milk for a mildly sweet rice that pairs well with curry dishes and other spicy recipes. Coconut flavoured rice with fresh slices of mango or your child's favourite fruit is a fun and healthy dessert option.

3. Add spices to your rice’s cooking liquid for an aromatic and flavourful base to your dish. Try star anise, cilantro or turmeric for bold flavour.

4. Don’t leave your seasoning until the rice is finished cooking. For more flavour, add herbs and spices into the rice’s cooking water.

5. Add pre-cut frozen vegetables. Shorten your cooking time by adding them to boiling water before you begin cooking the rice.

6. Add dried fruit such as cranberries, raisins, blueberries and currants to your cooking water to infuse your rice with sweet fruit flavours.

7. Have rice for breakfast. Quick and easy, instant rice is a convenient, nutritious option. Add almond or soy milk and dried fruits or nuts for a complete, oatmeal-like breakfast dish, served hot or cold.

8. Infuse rice with tea for a fragrant, gourmet taste. Steep a pot of your favourite flavour of tea and use the liquid to cook your rice instead of plain water. Try Earl Grey, English Breakfast or chamomile tea.

9. Grate lemon, lime or orange zest into the cooking water as it boils. For a more gourmet taste sensation, try a combination of citrus fruits in one rice dish.

10. Use instant rice in a risotto dish to cut in half the time it takes to make traditional risotto.

Pear and Cranberry Rice Pudding

Prep Time: 10 minutes

Cook Time: 10 minutes

Keywords: vegan

Ingredients (4 servings)

3/4 cup (175 ml) uncooked Minute Rice® Instant Premium Long Grain White Rice
1 pear
2 tsp (10 ml) margarine or oil
1 tbsp (15 g) dried cranberries
4 tbsp (60 ml) sugar
1 can (175 ml) coconut milk
1 tbsp orange zest
pinch of salt
1 tsp (5 ml) vanilla
1 orange, diced

Instructions

1. Dice pear into even pieces.

2. In a hot non-stick pan, cook the margarine or oil and diced pear for 5 minutes or until softened. Add 1 tbsp of sugar, followed by cranberries. Set aside and allow to cool.

3. In a large saucepan, over medium-high heat, combine the coconut milk and rice, then add the 3 tbsp sugar and salt; bring to a boil. Add the orange zest, stirring constantly. Reduce the heat to medium-low. Cook, stirring often for 10 minutes. Add water when needed to continue softening rice.

4. Stir in vanilla. Remove from heat.

5. Place equal amounts of the pear mixture in the bottom of each serving dish, top with rice pudding, and then with toppings of your choice - chocolate-coated cereal, diced orange, sliced strawberries or whatever strikes your fancy.

Tip: For a more gourmet presentation, top with additional pear cut into strips and fresh sprigs of mint.

Save On Your Next Purchase

Save on your next purchase of Minute Rice 100% Natural Instant Rice. Get a $1 off coupon. Find more information and recipes at www.minuterice.ca.

Enter to Win A Year's Supply of Minute Rice!

One lucky Woman in Real Life reader will win a case of 12 boxes of Minute Rice 100% Natural Instant Rice ($60 value). Canadian residents may enter using the rafflecopter below until June 4th.

a Rafflecopter giveaway