Get Your Green On…..Brown Rice Stir Fry with Broccoli Rabe

Day 28 of Day the 31 Day Challenge

Day 28 of Day the 31 Day Challenge

Brown Rice Stir Fry with Broccoli Rabe

Brown Rice Stir Fry with Broccoli Rabe

Greens, in particular leafy greens, are the food most missing in the American diet. Greens are essential to good health, with loads of nutrients including iron, potassium, magnesium, calcium, vitamins E, C, K, and B. They also have phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems.  As I have said, I don't worry much about what specifically makes something good for me. It is enough for me to know my body needs it ….I eat it, and it does its thing! 

Broccoli rabe or rapini

Broccoli rabe or rapini

Broccoli rabe, also called rapini, is not a green that you see much. Sometimes I see it on a menu at a nice restaurant, but not very often.  You can read about it here.  It has a slightly bitter taste, and is most known in Italian cuisine. It is not the same thing as brocolini which is really just baby broccoli.  Broccoli rabe has small flowers that look like broccoli but that stay small.  There are a lot of leaves that are more tender than a kale but not quite as delicate as spinach.  Central Market had huge bunches so I picked up one, and used it to make this delicious fried rice. 

If you look at this close up photo, you can see this is a creamy, dense kind of dish, not a loose, fluffy kind of fried rice.  I made this from the Deborah Madison cookbook "Vegetarian Cooking for Everyone" with some modifications.  It has the flavors nicely balanced…..bitter from the greens, sweet from the rice, crunchy and salty from the peanuts.  The ginger adds a nice heat.  It is filling and comforting.  I think you could use another green for this, like kale or even spinach.  I haven't tried it but I feel certain they would work.  You may have to adjust the greens cooking time…probably good for kale but much quicker for spinach…just a quick blanch there.   This recipe calls for cooked rice. I would recommend cooking the rice some night when you have time, stick it in the fridge,  and then making this fried rice the next day.  

I have the old edition of this book, but I looked at the new one while in the bookstore this weekend.  It is even better than the one I have!  I recommend it as a really good source of recipes for your daily cooking. 

I think you will like this recipe.  It is enough for a meal on its own, but you could have a small salad with it, or some other kind of vegetable like cooked carrots.  I hope you'll try it. 

And yes my comments are still broken. They sent me a third party vendor to work with to use for comments but to be honest I haven't tried one more techy thing.  Maybe I can figure it out. Until then, find me on facebook and let me know if you like this! 

Brown Rice Stir Fry with Broccoli Rabe

by Catherine Craig

Prep Time: 10 minutes

Cook Time: 10 minutes

Keywords: stir-fry entree brown rice broccoli rabe peanuts

Ingredients (4 servings)

  • 3 cups of cooked brown rice, chilled
  • 1 bunch of broccoli rabe, kale, or spinach (I used broccoli rabe)
  • 2 Tbsp coconut oil or olive oil (I used coconut)
  • 1/2 cup roasted, salted peanuts
  • 1 bunch green onions, sliced
  • 1 - 2 Tbsp fresh ginger, finely minced
  • 1 jalapeño, seeded and finely diced
  • 1/2 cup chopped cilantro
  • 2 eggs, beaten
  • 2 Tbsp soy sauce

Instructions

Bring a large pot of water to a boil. Clean the broccoli rabe, peeling any stems that are large and seem tough. If using kale, clean and remove the tough stems. If using spinach, wash well. For broccoli rabe or kale, cook in the boiling water for 5 minutes. Drain well and when cool, coarsely chop. For the spinach, cook in the water just a minute or then drain well, pressing out any water.

Heat the coconut oil in a large skillet. Add the green onions, ginger, jalapeño, and half of the cilantro. Stir fry over high heat, stirring constantly for one minute. Add the rice and stir fry for about 1 minute until all the grains are coated well. Add the greens, and stir fry until the rice and greens are hot. Mix the beaten eggs with the soy sauce. Make a well in the middle of the rice and pour in the eggs. Stir quickly to mix the egg thoughout the rice and greens. Mix in the peanuts and the remaining cilantro. Taste for seasoning and add soy sauce or salt as needed.

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