A whole grain of rice has several layers. Brown rice is produced only when the outermost layer, thehull, is removed which does not affect much to the nutritional value of the rice. White rice is produced when the brown rice is further milled to remove the bran. During this process the rice has lost many of its nutrients. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients.
Brown rice is a very important source of food fiber that is necessary to improve health in general and digestion in particular. Food fiber is a thing that can help you feel satiated for a long time, giving you the sense of fullness. It is able to withdraw toxins and excess residue that pollute intestines and the “bad” cholesterol that is to blame for development of atherosclerosis. Apart from that, food fiber can prevent abrupt drops of blood sugar that cause the sense of hunger when the body does not actually need nutrition thereby reducing the risk of obesity.
Read more at http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/.
Biryani, is an evergreen classic dish, which really needs no introduction. Biryani is a complete meal in itself. It’s one of the most loved delicacies of the country. It is believed that Mughals were the first to introduce Biryani in North India . Biryani flourished in some of the notable Muslim centres throughout the country – including Lucknow, old Delhi and Hyderabad, to name a few – after which it was gradually embraced by all. Do try out this authentic Biryani Recipe made with the goodness of Brown Rice and you will know what I mean.
Soaking Time: 1 hour
Ingredients:
Brown rice – 1 cup ( I used Dawat Quick Cooking Brown rice)
Onion – 1 medium size
Fried onions- 1 cup
Turmeric powder- ½ tsp
Ginger garlic Paste- 1 tbsp
Green chilli – 2 slit
Yogurt-1/2cup
Garam masala-1/2 tsp
Saffron-5 to 6 strands
Milk-1/4 cup
Ghee-1 tsp
Kewra water- a few drops
Mixed Vegetables -Carrot – 1,Beans – 5-6,Baby Corn- 2 to 3,Cauliflower-2 florets,Peas – fistful
Paneer- 100 gms
1 tbsp mint leaves
For the seasoning
Oil – 1 1/2 tbsp
Cloves – 2
Green Cardamom – 2
Cinnamon – 1 inch piece
Star Anise-1 no
Mace- 1 no
Bay Leaf-1 no
Shah Jeera- 1 tsp
Wash and soak brown rice for a minimum of 1 hour in hot water.
Cut onion into thin slices. Peel skin and cut carrot into thin strips. Cut beans, baby corn into 1 inch pieces. Cut the cauliflower into small florets.
Cut the paneer into cubes and shallow fry in 1 tsp of oil and keep it aside.
Heat sufficient water in a deep non stick pan, add rice, salt, cinnamon, cloves, star anise, green cardamoms , Bay Leaf, mace, a tsp of oil and cook.When the rice is almost done strain it into a bowl . Put 1 tsp ghee to the rice and keep aside.
Heat 2 tbsp oil in another non stick pan, add a tsp of cumin and once it starts to splutter, add the sliced onion and slit green chillies and saute till it turns brown. Add ginger garlic paste , turmeric powder, salt and sauté till the raw smell of the masala goes away.
Add the mixed vegetables , adjust salt and cook for 4 to 5 minutes till the vegetables are half done. Add paneer and yogurt and mix. Add garam masala powder and mix again. Add fried onions to it and cook till slightly dry.
Take saffron and milk in a small bowl and heat in a microwave oven for ½ minute.
Spread the rice over the cooked vegetables. Sprinkle saffron milk, some fried onions,kewra water, garam masala powder, a few fresh torn mint leaves. Cover the pan and seal with silver foil.
Heat a tawa and place the pan over it and cook 10-12 minutes on low heat. Serve hot with fresh some chilled Raita of your choice.
“This recipe is been created for The Urban Spice and KitchenAid India Diwali Contest” using Brown Rice as an ingredient (www.theurbanspice.com)
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