brown rice

Green Veggie Pilaf with Feta

| roeliaschoeman

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5ml lemon-infused olive oil

50g chopped onions

2 finely chopped garlic cloves (to taste)

50g zucchini ribbons

100g asparagus

100g frozen peas (I use Woolies’ minted peas – delish!) – cover with boiling water, no need to cook, this way the colour stays vibrant 🙂

140g cooked brown rice

Salt and Pepper to taste

30g crumbed low fat feta

1 lemon

Fry onions and garlic in olive oil.  Add cooked rice and fry for a minute or two.  Add zucchini ribbons, asparagus and season.  Lower heat and add 100ml water.  Cook for a few minutes, stir in peas and remove from heat.  1/2 the lemon and squeeze the fresh juice over the dish.  Cook slightly.  Top with feta and serve with lemon slices.

Serves 1:  2 CC, 1 Prot, 3 Veg, 1 Fat

Replace feta with chicken or pork for a “non-vegetarian” meal 🙂

Chili Con Carne

| roeliaschoeman

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You will notice that there’s cocoa powder in this recipe – a very ‘mexican’ addition!  It gives a rich colour and taste 🙂

Chili Con Carne

 

Serves 2, 1 serving = 2 Prot, 2 CC, 1 Fat, 2 Veg

 

1 large onion

240g raw ostrich mince (2 Prot)

½ cup chicken or veggie stock

1 tin Mexican Style Tomato Relish

1 red pepper

1 yellow pepper

2 chilies (to taste – leave out if too hot)

2 garlic cloves

1 tsp ground cumin

½ tsp ground coriander

1 tsp cayenne pepper

1 tsp smoked paprika

280g cooked brown rice

260g baked beans (2 Prot)

1 tsp cocoa powder (1 fat)

Salt & Pepper to taste

Fry onions and peppers in chicken stock until opaque. Add 5ml olive oil and spices and fry for 2 minutes. Add mince and fry until browned. Add tinned tomatoes and baked beans and simmer for about 15 minutes. Add cocoa powder and brown rice and simmer for 5 minutes.

Ready to serve!

PS:  When I made it this week I didn’t add the peppers, and only stirred in the rice just before serving.  So that is why the pic may look a little different than the instructions.

I made a roasted pepper salad with it – just for some extra colour!  🙂  Roasted red and yellow peppers and a handful of cherry tomatoes – drizzled with a little bit of balsamin vinegar, in the oven, let it cool off a little bit and serve on a bed of lettuce.  Quick and easy!

 

 

Brown Rice and Lentil Pilaf

| roeliaschoeman

Updated January 2019

It is great when we reach a stage where we are actually craving healthy food!  I got home last night, and my menu for the day went out the door, because I really wanted LENTILS.  I often get cravings like that, especially for lentils.

The first time I had lentils was years ago, like really – YEARS ago, while I was still in school.  And without giving my age away, I am referring to the… uhm… 80’s.  We lived in Namibia (then called South West Africa), and there weren’t the luxuries of after school care, so as kids we went to the nearby German hostel to have an afternoon meal, a short nap and time to get some homework done.  There I was introduced to a few dishes and ingredients that wasn’t normally served at home.  Like the most divine, thick lentil soup with rings of bratwurst cut into it. Delicious!  And that is, in short, where I developed my love for lentils.  Like sushi, I crave it at least once every two weeks!

I guess this isn’t a pure pilaf, seeing that your traditional pilaf is a rice based dish, so it normally contains quite a bit more rice. But, for the purpose of the eating plan I am following, the ratio rice to lentils is a bit closer together.  Anyway, here we go!

40g raw brown rice (I used Tastic’s brown rice and sundried tomato)
80g raw lentils

Note:  If you want to save some time, and don’t mind cheating a bit – you can precook the lentils and brown rice.

Then, fry in 10ml lemon infused olive oil in and oven proof pan.

Add:

  • 1 onion, chopped
  • 200g brown mushrooms, chopped
  • Mix it all together with a teaspoon of Nomu’s Moroccan Rub plus salt and pepper to taste.  Woolies also makes a delicious Moroccan Rub – or you can make your own mix with cumin, smoked paprika and ground coriander.
  • Add 125 – 250ml chicken stock and put in pre-heated oven at 180C

Pilaf

Check every 20 minutes and add more stock if needed.  Total cooking time is about 45 minutes, or until the lentils and rice are soft.

Serve with fresh coriander!  🙂

Pilaf (3)

Serve 1 – a large portion!

This should work well as a salad if cooked down!

Tip: When I cook brown rice and lentils I always cook extra to be portioned and frozen for later!  A great time saver! 🙂