Brown Rice and Tomato Pilaf

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This dish is easy to assemble, especially when using a rice cooker!

Savory Side Dishes o^ 173

1V2 cups raw brown rice 1 15-ounce can Great Northern Servings

5 cups chicken-flavor vegetarian beans broth, boiling 2 teaspoons Bragg Liquid Aminos

1 14V2-ounce can Mexican-style V4 cup chopped fresh cilantro stewed tomatoes, chopped

Using rice cooker: Place rice and broth in pan and press "start' (or "cook"). When liquid is absorbed (about 40 minutes) and cooker sets itself to warm, add the tomatoes, beans, aminos, and cilantro. Set to cook again for 10 minutes. Keep warm until ready to serve.

Conventional method: Add rice to boiling broth, stir, and bring to a second boil. Lower heat, cover, and simmer for 45 minutes, or until the liquid is absorbed. Add tomatoes, beans, aminos, and cilantro. Simmer for 10 minutes, stirring occasionally.

Nutrition Analysis: 2-cup serving

Enlightened Brown Rice and Tomato Pilaf Protein 8 g, carbohydrate 55 g, fiber 5 g, fat 1 g, saturated fat 0 g, cholesterol 0 mg, calcium 62 mg, sodium 204 mg Calories 214: from protein 12%, from carbohydrate 84%, from fat 4%

Traditional Rice and Tomato Pilaf Protein 11 g, carbohydrate 51 g, fiber 4 g, fat 11 g, saturated fat 7 g, cholesterol 28 mg, calcium 115 mg, sodium 938 mg Calories 350: from protein 13%, from carbohydrate 59%, from fat 28%


Kaska Pilaf

Kasha Pilaf, made with barley and portobello mushrooms, is a substantial side dish.

1 cup boiling vegetable broth

V2 cup quick-cooking pearled barley

1V2 teaspoons olive oil

Vfc teaspoon crushed red pepper

2 cloves garlic, minced

1 small yellow onion, chopped

1 cup coarsely shredded carrots

2 ounces baby portobello mushrooms, diced

1 tablespoon egg replacer powder Vfc cup cold water

1 cup kasha, medium granulation

2 cups boiling water

2 tablespoons DDC onion broth powder Vfc cup nutritional yeast 1 teaspoon Bragg Liquid Aminos 1 teaspoon granulated garlic

Combine boiling broth and barley in a small saucepan, and bring to a second boil. Reduce heat to low, cover, and simmer for 12 minutes. Set aside.

In a medium saucepan, heat oil and crushed red pepper over medium-high heat for 1 minute. Add minced garlic, onion, and carrots, and cook for 3 minutes. Add mushrooms, and continue to cook vegetables for 5 minutes, stirring frequently. In a medium bowl, combine egg replacer powder and cold water. Blend with a wire whisk until foamy. Combine kasha and egg replacer mixture, and quickly add to the pan, stirring to mix. Quickly combine boiling water with broth powder, and stir into the mixture. Reduce heat to low and simmer for 10 minutes. Add cooked barley, yeast, aminos, and granulated garlic. Stir to mix, and simmer a few minutes, or until liquid is absorbed.

lSHA, HULLED grains of buckwheat that have been oven-toasted, has a hearty, nutlike flavor and is available in fine, medium, and coarse granulation.

Nutrition Analysis: per 2-cup serving

Enlightened Kasha Pilaf Protein 8 g, carbohydrate 63 g, fiber 5 g, fat 3 g, saturated fat 0 g, cholesterol 0 mg, calcium 19 mg, sodium 233 mg Calories 239: from protein 11%, from carbohydrate 81%, from fat 8%

Traditional Kasha Pilaf Protein 11 g, carbohydrate 42 g, fiber 5 g, fat 21 g, saturated fat 12 g, cholesterol 87 mg, calcium 93 mg, sodium 347 mg Calories 394: from protein 12%, from carbohydrate 42%, from fat 46%

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