CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Lemony brown rice

Serves 4

Ready in 40 minutes

Carb key: about 30-40 g carbs per portion

Starchy side dish

Brown rice has a delicious nutty flavour and is a much better carb choice as it has a slower release of energy and contains fibre. The lemony flavour makes it interesting and versatile to serve in different ways.

Ingredients

1 lemon

1 cup (250 ml) uncooked brown rice

½ tsp (2,5 ml) salt

1 tbsp (15 ml) chopped fresh parsley

Method

  1. Peel off 4 strips of lemon rind with a vegetable peeler, take care not to peel any white pith with it.
  2. Squeeze out lemon juice and add with the rind, rice and salt to a pot with about 2½ cups (625 ml) water.
  3. Bring to the boil, reduce the heat and simmer with a lid for 20-25 minutes or until cooked. Drain well. Stir in the parsley and serve immediately.

Serve a stew, mince dish or casserole on this rice instead of plain white rice. It is also great with a portion of fish or chicken. Another starch is not necessary, so fill your plate with non-starchy low-carb vegetables or a salad.

Tips

  1. Allow the rice to cool down completely and use as a base for a rice salad. Add any salad ingredients of your choice or add cooked chicken or lentils to make this a light meal.
  2. Add peas or spinach to the rice or sprinkle toasted sunflower seeds over before serving.

Nutritional information

Energy 778 kJ

Protein 3,7 g

Fat 1,3 g

Carbohydrates 37,3 g

Salt 0,5 g

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