Thursday, February 21, 2008

The Frazzly Nub Rice Bowl



Has your week had two Wednesdays in it? Boss been on your case about anything and everything? Have you just not been yourself? If so, you are a member of an elite group. The Worn to a Frazzly Nub Club. This is the club you join when you are running around like a chicken with its head cut off, trying to do everything perfectly and be the best you can be for everyone. Welcome to the WTAFNC.

Members of this little club have been known to hop in the car and head for the nearest Whopper in the neighborhood . I’ve done that.

A lot.

But, when I’m not in the mood for fattening and I want something that I won’t regret eating , this is what I fix. The Frazzly Nub Rice Bowl.

I’m sure this had a better name at some point, but I can’t remember it.

The principles of it are simple. Rice mixed with veggies and beans. This presents itself much better than it sounds. And you just can’t help but love it. Amazingly enough, there are no herbs or spices in this version. That doesn’t mean you can’t throw them in . Be creative. Top with freshly chopped Italian parsley or cilantro. You can vary the flavored oil drizzle at the end with a spicy chili oil, or a lemon oil or a basil oil if you like. The grating of Parmesan is a wonderful addition, but I’ve done this with feta on top or even Monterey Jack to give it a Mexican flare.

Whatever you do will be fine. And you’ll come out on the other end of a crazy week feeling great and ready to take on the world.

Or not.

The Frazzly Nub Rice Bowl

A good swirl extra virgin olive oil
3 fat garlic cloves, minced
1 medium red onion, diced
¼ cup sun dried tomatoes in oil, chopped
½ red bell pepper, diced
Big splash of dry white wine
1 good size stalk broccoli, peeled and cut into small pieces
1 large carrot, peeled and diced
1 small zucchini, diced
1 14 ounce can black beans, rinsed and drained
1 cup Bhutanese Red Rice (if you don’t have this, go get it. The most flavorful rice I’ve had in ages!)
1-½ cups water
Coarse salt and freshly ground black pepper
A little oil from the sun dried tomatoes

Combine rice, water and a bit of coarse salt in saucepan and bring to boil. Reduce heat and cook for 25 minutes on low. Let sit while you cook the veggies.

Heat good swirl of extra virgin olive oil in a nonstick skillet. Add the red onion and saute for a few minutes. Then add the broccoli and saute a few minutes, then add the carrots and red bell pepper. Add the garlic and cook for five minutes. Add the zucchini and sun dried tomatoes. Cook for a few minutes. Add a big splash of white wine. Add black beans and cook for five more minutes or until broccoli is done. Add 2 cups of cooked red rice and combine.

To serve, drizzle a bit of the oil from the sun dried tomatoes over the top. Serve with Parmesan cheese.

You’ll instantly feel better.

Serves 3.
You can use any kind of veggie you want. Just be sure to cook the firmer ones the longest.
It’s also great if you use yellow rice as well.

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1 comment:

cook eat FRET said...

i simply CAN NOT keep up!!!