Wednesday, April 24, 2013

Mediterranean Inspired One-dish Meal With A Southern Flair

This Minnesota weather has been quite different than what is normal this time of year. A delayed spring just does something to the body, that junk food seems to alleviate.

I have made three kinds of cookies, a brownie, a breakfast cracker and mini muffins over the past two weeks!  At least, I am working on the cookbook again.

Usually Spring is warm with fresh berries and birds singing.  A week ago, a robin was walking on the lawn when the snow started again.  At the time, all of the snow had melted minus a few small mounds..  The poor bird didn’t even fly away although I was nearby. Wonder what happened to the robin, as it has snowed three times with freezing temperatures since.

Today, I decided to cook rice for dinner and then decide what to go with it.  For me, it is best to just make a one-dish meal and be done with it!

I fell in love with Black Japonica rice a few years ago, because, I was refraining from eating rice at all.  It is a mixture of black, brown and white rice, planted together in the same field. That makes it easier to mix rice without having to buy three kinds of rice.

I saw some really good fresh okra about two weeks ago, so I prepped it and froze it because I knew I would be using it within two weeks. 

Tonight, I cooked rice and pulled together some vegetables and made a meal!

No salt was added, the seasonings were enough


Mediterranean Inspired One-dish Meal With A Southern Flair

 

 Mediterranean Inspired One-dish Meal With A Southern Flair

Ingredients

 

1/2 cup black Japonica rice, soaked for 4 hours

1/2 cup Long Grain Brown Rice, soaked for 4 hours

2 tbsp olive oil, or less

1 12-oz bag  frozen cut green beans

2 cups okra, trimmed, cut into no larger than 1/2 inch pieces

1 cup carrots, diced

1 cup portabella mushrooms, diced

 

Seasonings

 

1 inch piece ginger, thinly sliced, diced

2 tbsp chopped basil

1 tbsp Italian herb mix (squeeze tube)

1 tbsp Bragg's Organic Sprinkle( or other dried herb seasoning )

4 garlic cloves, roasted in oil

 

Add last

2 tbsp sesame seeds

1/3 cup pine nuts

 

Procedure

 

Soak the rice separately for about 4 hours.

soaking rice

 

Rinse and drain the rice, place it in 2 cups boiling water with 1 tbsp oil. Reduce heat to a simmer for 15 minutes.  Turn heat off and test for tenderness.

 

As the rice is cooking, heat 2 tbsp olive oil in a large iron skillet, add the Seasonings and stir to blend, add the okra and stir, Stir in the portabellas. Place top on skillet to allow okra to steam for 5 minutes.

 

 Mediterranean Inspired One-dish Meal With A Southern Flair - adding portabellas

 

------If the garlic is raw, dice it finely and add it to the skillet at the same time as the Seasonings, so it will cook.-----

 

Microwave the carrots 5 minutes. Stir in the carrots.

 

Mediterranean Inspired One-dish Meal With A Southern Flair - adding carrots

 

Microwave the green beans 5 minutes. Drain and add to skillet.   Stir to mix.

 

Mediterranean Inspired One-dish Meal With A Southern Flair - adding green beans

 

Stir in the drained cooked rice

 

Mediterranean Inspired One-dish Meal With A Southern Flair - adding rice

 

Stir in the sesame seeds.  Stir in the pine nuts.

 

Mediterranean Inspired One-dish Meal With A Southern Flair - adding sesame seeds

 

Mediterranean Style - Southern Flair - Vegetarian Stir-fry - adding pine nuts

 

Stir and allow seeds to warm to temperature of skillet.

 

Mediterranean Inspired One-dish Meal With A Southern Flair

 

Serve.

 

Mediterranean Inspired One-dish Meal With A Southern Flair

 

 

Servings: 6 (to 8)

 

Nutrition (per serving): 303 calories, 12.8g total fat, 5.4g monounsaturated fat, 4g polyunsaturated fat, 0g trans fatty acids, <1g alpha linolenic acid, 1.4g saturated fat, 0mg cholesterol, 32.4mg sodium, 106.7mg calcium, 1131.7mg potassium, 97.1mcg folate, 364.1mg phosphorus, 50.2mg phytosterols, <1mcg lycopene, 21.4mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, 18.5mg vitamin c, 2.4mg zinc, 43.7g carbohydrates, 8.2g fiber, 35.5g net carbohydrates, 5.7g sugar, <1g fructose, <1g galactose, <1g glucose, 0g lactose, 0g maltose, 1.3g sucrose, 10.4g protein.


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1 comment:

  1. Post with calories also.Very Nice. Its a Delicious Recipe

    ReplyDelete