This whole-grain rice recipe is great for anyone who wants to lose weight or has diabetes or pre-diabetes because it is whole and contains seeds that make this rice a meal, having a lower glycemic index than white rice and potatoes, for example.
You can accompany this recipe with a lean meat like chicken breast or fish, and a green salad, making this a healthy, tasty and nutritious meal. Know all the benefits of brown rice for health.
Ingredients
- 1 glass of brown rice
- 2 tablespoons of sunflower seeds
- 2 tablespoons flaxseed
- 1 tablespoon sesame
- 4 tablespoons canned peas
- 1 can of champignons mushrooms
- 3 glasses of water
- 3 cloves garlic
- 2 tablespoons extra virgin olive oil
- salt and parsley to taste
Method of preparation
Drizzle the garlic cloves in the olive oil until it turns golden brown and then add the brown rice, mixing very well until you start to paste in the pan. When you reach this point add the 2 cups and a half of water and leave to cook for a few minutes. Add the salt and the chopped parsley and when the rice begins to dry add the flaxseed, sunflower and sesame seeds, and leave on the medium heat until all the water is dry.
To vary the flavor of this rice, you can also add broccoli or lentils, for example, because these foods are also good sources of vitamins, which help prevent and fight diseases, because they strengthen the immune system.
The recommended amount of this rice should be 2 tablespoons per person because that amount still contains about 160 calories. So, those who want to lose weight should not overdo rice consumption, because although it is integral, it also contains calories, which in excess favor weight gain.
Check out other healthy recipes:
- Tapioca recipe to loosen the intestine
Eggplant juice for cholesterol
