Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Green Vegetables and Rice
- Ingredients
- 1 garlic clove
- 125 milliliters Vegetable broth
- 35 grams Brown rice
- 3 stalks Celery (about 200 grams)
- 1 small Cucumber (about 300 grams)
- 70 grams Endive
- salt
- peppers
- ½ tsp pink peppercorns
Peel garlic and chop finely. Bring the broth and rice to a boil in a pot, then cover and cook over low heat for 15-20 minutes.
Meanwhile, rinse celery, drain, remove any strings and cut stalks into thin slices.
Peel cucumber, halve lengthwise, remove seeds and cut flesh into 1 cm (approximately 1/2-inch) cubes.
Rinse escarole, spin dry and cut into short, thin strips.
Stir the celery slices and diced cucumber into the rice. Continue cooking over low heat, covered, until softened, about 5 minutes.
Add the escarole to the rice and cook just until wilted. Season with salt and pepper.
Crush the peppercorns in a mortar or with the side of a large knife. Sprinkle over the rice and serve immediately.
(Percentage of daily recommendation)
| Calorie | 93 cal. | (4 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
Healthy, because
Whole grain rice with its fibre ensures a pleasant satiation and gives power for the whole day. Thanks to complex carbohydrates, the blood sugar level rises only slowly and then falls again slowly so that no ravenous appetite develops. Due to its relatively high potassium and low sodium content, rice also has a dehydrating effect.
Even smarter
Any other crunchy type of salad is also suitable as a garnish. If you like it tangy, choose radicchio, whose purple colour comes from the so-called anthocyanins: secondary plant substances with a protective effect on our body.