brown rice

Rajma / Kidney beans Arancini..

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I am a proud DFT blogger. To learn about DFT, click on the picture above ..

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

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This time DFT theme was Rakhsha Bhandhan and Onam special and what better way to celebrate this auspicious festival then to cook and dedicate the post to your sibling ..
I decided to make one of my brother’s all time favorite food ” Rajma Chawal” but with a twist ..
This is my Indian twist on the Arancini made using Rajma , brown rice and bread crumbs …
Arancini’s were introduced in Sicily, Italy, and are traditionally deep fried rice balls coated with breadcrumbs, made with rice, cheese and saffron… Arancini’s name derives from the word arancia, which, in Italian, refers to the orange fruit.
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Team DFT celebrates Raksha Bandhan which represents the love and respect between siblings along with Onam which is reminiscent of Kerala’s agrarian past, as it is considered to be a harvest festival.

Try these Arancinis at your next party and have people talking about these for weeks to come ..

Makes 10-12 Arancinis
Serves : 3-4 people
Serving size : 3 a person

For Aranchini
2 cups Rajma / kidney beans ( boiled , drained and mashed)
1/2 cup Fresh Bread crumbs
1/2 cup boiled plain brown rice
1 shallot, finely chopped
1green chilli, finely chopped
1 tsp grated ginger
1 tsp garlic clove finely chopped
2 tbs fresh coriander, chopped
1 tsp red chili powder OR too taste
Salt as per taste
1 TBS vegetable oil

METHOD
1.In a large mixing bowl , Add chopped shallots, coriander leaves , garlic, ginger, green chillies boiled rice , red chili powder and salt with mashed rajma/ kidney beans and mix well.
2.Cover with clingfilm and refrigerate for 30 -40 minutes.
3.Form the Rajma mix into walnut size balls.
4.In another mixing bowl add the bread crumbs .
5.Roll the Aranchini balls in bread crumbs and coat nicely .
6.Heat Appe pan brushed with some oil .
7.Pan Fry the arancini until golden brown – about one minute on each side ..
Alternately they can be baked in a preheated oven at 375°F (190°C) for about 20 min or until golden brown.. Flip them over in between …

Serve hot with your favorite dipping sauce ….I served it on top of indian curry masala ..
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Recipe for Curry Masala .. Makes about 1 cup

1 medium onion , chopped
2 medium tomatoes
2 cloves garlic
1 green chili
1 tbs ginger
1 tsp red chili powder
1 tsp coriander powder
1/2 tsp turmeric/ haldi powder
1 tsp garam masala
2tsp oil

Method :
1.Heat oil in a pan on medium heat ..
2. Once hot chopped onion and cook them till golden brown. About 6-8 minutes.
3.Now add chili, ginger and garlic and cook for another 2-3 mins
4.Reduce the heat to low and add the tomatoes along with chili, coriander, and turmeric powder.
5. Cook the masala on medium low heat till the oil starts separating from the sides of the pan.
6. If you see masala sticking to the bottom of pan, add some water.
7. Add salt and garam masala and mix well just before putting the stove off ..

TO USE MASALA AS SAUCE
Once the masala cools down ,blend it in a blender with enough water to make it into a smooth paste or sauce consistency ..
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Benefits of Ingredients used in the Recipe …

KIDNEY BEANS
The American Diabetes Association suggests that people with diabetes include kidney beans , dry beans and lentils into meals. Dry beans are also recommended as a healthy food choice in the USDA’s MyPyramid & recommends eating 3 cups of legumes per week, including beans. That is equal to approximately ½ cup per day.
Dry bean consumption has also been shown to have beneficial effects on risk factors for diabetes including reducing total cholesterol, LDL-cholesterol, triglycerides, and increasing HDL-cholesterol, and has been associated with decreased body weight..

BROWN RICE
Eating for diabetes means selecting your foods wisely and choosing the best carbohydrates to suit your meal plan. Brown rice is a nutty, earthy flavored whole grain rice that is an ideal replacement for high carbohydrate white rice. Brown rice is still a member of the grain family, however, and does contribute carbohydrates. Be sure to account for them properly to reduce the impact on your blood sugar.

WHOLE WHERAT BREAD
Whole wheat bread contains the most nutritious parts of the bread: the bran, the endosperm and the germ. The more whole wheat a bread contains, the more it moderates your blood sugar.
The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

ONION
The American Diabetes Association recommends that you eat at least three to five servings of vegetables daily. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet. A half cup of chopped spring onions contains 26 calories and 5.9 g of carbohydrates. Storage onions, such as yellow, white or red onions, contain 16 calories and 3.7 g of carbohydrates per half cup.

GINGER
Recently ginger has demonstrated promising results in basic science and animal research testing its ability to improve insulin sensitivity, reduce oxidation, and improve cholesterol (Bhandari et al. 2005 and Akhani et al. 2004). We still do not know much about the impact of ginger on these parameters in humans, however the preliminary research is very promising- and ginger tastes quite good..

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE PICTURES BELOW

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Shrimp Biriyani…. Eid Mubarak!!!

This recipe is A part of Recipes With A cause for Diabetes Friendly Thursday……

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I am a proud DFT blogger. To learn about DFT, click on the picture above ..

To view more DFT recipes, Click here!

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

Celebrate the Eid Dinner with Team DFT’s Biryanis and Pulavs!

Shrimp Biriyani….
Shrimp biryani is becoming very popular day by day & unlike other biryanis it is quick to prepare & is busting with flavors..
Biryani is a rice-based one pot meal full of flavor and taste, cooked with whole spices, and some kind of meat , seafood or vegetables …
This spicy Shrimp biryani is a must for sea food lovers . Shrimps are cooked in Green Chutney base & is extremely easy to prepare …
You can even make this one day in advance as biryani generally tend to taste better the next day.

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Makes 4 servings
Serving size : 1 Cup

Ingredients:
1 cup raw Brown Rice or 2 cups boiled
400 grams Prawns/ Shrimps deveined and peeled
Salt as per taste
1/2 cup Green chutney CLICK HERE FOR RECIPE

Red Chili powder as per taste ( I Used 1 tsp )
1 tbs cooking oil
1 large yellow onion, finely chopped
1 teaspoon minced garlic
1 teaspoon minced ginger

WHOLE SPICES FOR THE RICE
2 Black cardamon
4-6 Cloves
1 Star Anise
1 inch Cinnamon stick
1 medium bay leaf
1/4 tsp black peppercorn

DIRECTION FOR RICE
Place the rice, ¼ teaspoon salt , whole spices and 3 cups water in a medium saucepan and bring to a boil. Cook till 3/4 done.
Drain and set aside.

FOR THE SHRIMPS

1. Heat the oil in a large skillet over medium heat. Add oil and ones hot the onion and cook, stirring occasionally, until golden, about 10 minutes.
2. Remove half the onions..
3. Stir in the garlic, ginger, and chili powder and cook another minute until fragrant.
4. Add the shrimp along with all the marinade and adjust the seasoning .
5.Cook the shrimp 2-3 minutes on each side , stirring to coat them with green chutney.

TO ASSEMBLE THE BIRYANI
Transfer the partially cooked rice to the skillet, spreading the rice out over the shrimp. Cover the skillet and cook another 10 minutes until rice and shrimp are completely cooked through. Uncover and gently stir the mixture, distributing the shrimp and sauce throughout the rice. Garnish with cilantro and leftover brown onion
Serve with yogurt or Raita..

ALTERNATIVELY
1. Take a deep microwave bowl. Spread a layer of half the brown rice at the base.
2. Spread the Shrimps and again spread remaining brown rice, fried onion, coriander leaves and 2-3 TBS water .. Cover with a cling wrap or a lid ..
3. Cook on Microwave HIGH (100%) for five minutes. Allow standing time of five minutes.
4 6. Bake biryani at 350° F pre heated oven until center is hot and rice is tender to bite, 20 to 25 minutes.
5. Serve with Raita of your choice ..

NOTE
You can even add Rose water or kewra water to the biryani..
Shrimps can be replaced for any meat or vegetables of your choice ..

LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED….

BROWN RICE

A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.
Read more at http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/#OhCQXt7cy0iqtcZ0.99

ONION
The American Diabetes Association recommends that you eat at least three to five servings of vegetables daily. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet. A half cup of chopped spring onions contains 26 calories and 5.9 g of carbohydrates. Storage onions, such as yellow, white or red onions, contain 16 calories and 3.7 g of carbohydrates per half cup.

SHRIMPS
Shrimp Is Very High In Protein, Very Low In Fat, and Contains Virtually No Carb
Each bite of succulent shrimp is packed with protein and hardly any fat. Plus, it has virually no carb. Since diabetics need to lower their carb intake and increase their protein intake, this makes the composition of shrimp meat perfect for the diabetic.
Article Source: http://EzineArticles.com/5705006

Cilantro/ Coriander leaves

Cilantro is a power-packed flavor enhancer that contains an eye-popping amount of phytonutrients, including borneol, carvone, camphor, elemol, geraniol, and linalool, among the most prominent. It also contains popular flavonoids, such as quercetin and apigenin. Along with such incredible antioxidant potency, cilantro contains active phenolic compounds and is nutritionally dense in dietary fiber, manganese, iron, and magnesium. With such an impressive array of healthy properties, it’s no wonder that cilantro has been used as a digestive aid, an anti-inflammatory, an anti-bacterial agent, and as a weapon in the fight to control blood sugar levels, cholesterol, and unwanted, lethal free radical production.

GINGER
Recently ginger has demonstrated promising results in basic science and animal research testing its ability to improve insulin sensitivity, reduce oxidation, and improve cholesterol (Bhandari et al. 2005 and Akhani et al. 2004). We still do not know much about the impact of ginger on these parameters in humans, however the preliminary research is very promising- and ginger tastes quite good!

Mint

Peppermint may help diabetics because it improves the flow of bile, especially when fatty meals are eaten and therefore aids digestion. The gut motility in diabetics is sometimes slow, a condition called gastroparesis. As a result, food stays in the stomach longer, suffers fermentation and causes bacterial overgrowth. Fermented foods and intestinal bacteria are responsible for excessive gas, manifested as bloating, flatulence and abdominal cramps. Peppermint helps relax the digestive tract’s muscles and relieve the excessive gas.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE PICTURES BELOW

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Tex-Mex Black Beans, brown Rice Veggie Bowl…

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Tex-Mex is a term describing a cultural fusion cuisine of American cuisine and Mexican cuisine…
Tex-Mex cuisine uses a lot of shredded cheese, meat , beans, and spices, in addition to Mexican-style tortillas…

This recipe is part of recipes with a cause for Diabetes Friendly Thursday.

 

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I am a proud DFT blogger. To learn about DFT, click on the picture above …
To view more DFT recipes, Click here!

DFT GOES TEX-MEX This Week…

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I composed this veggie bowl especially for DFT And it has flavorful components like sautéed mushrooms, seasoned black beans, brown rice, Avocado and Pico De Gallo . This recipe is both gluten free and Vegan ( if sour cream is not used ).and I made sure it is fiber-packed, protein-filled, flavorful, less Carb vegetarian dish which is great for lunch Or dinner ..

Makes: 4 servings
Serving size: About 1/4 cup rice,
1/2 cup cooked black beans
1/2 cup mushrooms , Pico De Gallo & Avocado

Ingredients
200 grams mushrooms thinly sliced ( or grilled chicken)
1 cup chopped yellow onion
2 cloves garlic, minced
2 cups boiled black beans,drained ( you can even use kidney beans or any beans of your choice )
1cup water from black beans or Vegetable Broth or Water
2 teaspoons chili powder
1cup cooked brown rice
2 ripe avocados , seeded, peeled, and chopped OPTIONAL
2 tablespoons fresh cilantro / Coriander leaves
1 lime, cut into wedges
2 tsp olive oil Or an cooking oil
1 cup Pico de Gallo
Sour cream , Tortilla strips , shredded cheese for garnishing OPTIONAL

Directions
Coat a large nonstick skillet with 1 tsp cooking oil . Heat over medium-high heat. Add mushrooms to hot skillet; cook for 2 to 3 minutes or until lightly browned, stirring frequently. Remove from skillet; set aside.
Add 1 tsp oil to the skillet and then add onion ; cook and stir about 3-4 minutes or until lightly browned. Add garlic; cook for about 15 seconds, stirring constantly.
Stir in beans, broth, and chili powder. Bring to boiling over medium-high heat. Remove from heat. Add cilantro . Cover & keep warm.
Meanwhile,cook rice according to package directions.

PICO DE GALLO
4 large tomatoes seeded and chopped 1 Jalapeño , finely chopped 1/2 medium Red onion, finely chopped 2 TBS fresh cilantro, chopped 1 tablespoon fresh lime juice Salt and black pepper as per taste
Directions
In a medium bowl, combine the tomatoes, jalapeño, onion, cilantro, lime juice, salt, and pepper…

TO SERVE :
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In a big enough bowl spoon bean and mushrooms over rice;
Top with Pico De Gallo, Sour Cream , Tortilla Strips… Serve with Avocado & lime wedges on the side ..

Now Lets look at some benefits of the Ingredients Used for this recipe.

Black beans
The deep, rich color of black beans is due to substances called anthocyanin flavonoids, which are powerful antioxidants that help cleanse the body of toxins . A cup of black beans contains 15 g of fiber, more than half the recommended daily requirement of fiber. This soluble fiber helps lower cholesterol and stabilize blood sugar levels for better diabetes control.

Mushrooms
Mushrooms are an ideal low-energy diet for diabetics. They have no fats, no cholesterol, very low levels of carbohydrates, high protein content, and a wealth of vitamins and minerals. They also contain a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help the breaking down of sugar or starch in food. They are also known to contain certain compounds which help proper functioning of the liver, pancreas and other endocrine glands, thereby promoting the formation of insulin and its proper regulation throughout the body. Diabetics often suffer from infections, particularly in their limbs, which tend to continue for long periods of time. The natural antibiotics in mushrooms can help protect diabetics from these painful and potentially life-threatening conditions.

Brown Rice
The kinds of rice that people with diabetics should eat are brown rice and wild rice. Both of these are whole-grain rice that contain wheat germ and bran . Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%.

Avocado
Avocados are a great source of the mineral potassium, without the relatively high carbohydrates of some other potassium rich foods like bananas. This makes them an especially good addition to a diabetic diet. Avocados are also a very good source of dietary fiber to help stabilize blood sugar levels.

Discalimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE PICTURES BELOW …

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Quick & Easy Cutlets Made With Left Over Rice …

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Do you have a little leftover rice which is not enough to be served . Now you can . Turn left over white or brown rice into quick and easy starter , snack or a side dish You will be surprised as no one will even recognize it as leftover .

We will be needing :

1 cup cooked rice ( white or brown )
1 large potato boiled and mashed
1 tbsp ground peanut ( optional )
tsp green chili paste or adjust to your taste ( can use finely chopped green chilies too )
1 tsp ginger grated or finely chopped
oil for shallow frying
Salt to taste
Red chili powder. . . .1 ½ tsp
Garam masala. . .1 tsp
Coriander powder. . . .1tsp
1/4 cup finely chopped cilantro
1 large onion ,chopped
1 tbsp lime juice
4 slices of bread to make fresh bread crumbs .

Method:

1.Take a bowl and combine all ingredients in it.
2.Sprinkle water (if needed only) and mix all well. Keep mashing rice while mixing.
3.Make small balls or patties of the shape and size of your choice .
4.Heat oil in non stick pan and cook them on medium heat on both sides till golden brown.
5.Crispy ,Tasty rice patties is ready.

Serve hot with ketchup . Dips of your choice or mint-coriander chutney

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