Rice

 Boiled Basmati Rice

 

Rice is something that can be difficult to get right.
try this.

 

Serves two hungry people
Core if using brown rice

Take a mug of basmati rice, and rinse it in your pan, pouring off the cloudy water again and again (4 times or so) until the water runs clear. Add a pinch of salt and two mugs of cold water (always use 2 mugs water to every mug rice).

Bring to the boil uncovered. As soon as it boils turn the heat right down, clamp on the lid and don't touch for 10 minutes. Trust me, as long as the heat is low enough and you've measured the water, it won't burn! Then, lift the lid and taste a few grains. Rice’s vary...if they are not quite done, you can add a TINY splash more water, but all it probably needs is a bit, longer on the heat. Lastly, remove from the heat and let is stand for another 5 minutes (at least) with the lid still on. Then tuck in. Hopefully perfect rice!

 

Wholegrain Savoury Rice

 

Serves 4

 

Core recipe

Points per serving : 4

 

100g lean back bacon, chopped

1 large onion, chopped

5 mugs chicken stock

200g wholegrain rice (1mug)

3 tbsp soy sauce

 

Heat a large non-stick pan and cook the bacon for 2-3 mins.  Add the onion and cook for 5 min.  Add stock, bring to the boil and add rice.  Cover & cook for 20 mins until the rice is cooked, it should have a slight bite to it.

 

Drain the rice and stir in the soy sauce, adjust seasoning and serve.

 

Cinnamon Rice

 

Serves 4

 

Core recipe 

Points per recipe: 15

 

300g brown basmati rice

1 onion, finely chopped

2 cinnamon sticks

 

Place the rice in a pan with enough water to cover by 2.5 cm (1")  Season & bring to the boil.  Reduce the heat and simmer slowly for 20 mins.

 

Meanwhile dry fry the onion until browned.  Fold into the rice with the cinnamon & serve.

 

Cumin Rice

 

Serves 4

 

Core recipe if using brown rice

Points per serving: 4

 

Wash 320g basmati rice in several changes of water and leave to soak for 30 mins.  Bring a large pan of water to the boil and add 2 tsp cumin seeds, 3 green cardamom pods, 2 bay leaves and a few strands of saffron.  Drain the rice and add to the pan.  Add 1 tps salt and stir well.  Allow the rice to cook for 5-8 mins or until it is cooked through, but not mushy. Drain and serve.

 

Baked Rice (Ryzi tou Fournou)

 

Good basis for an oven baked risotto just add any vegetables and meat of your choice.

 

Core recipe if using brown rice.

Points: Weigh the rice and count 1 pt per 20g dry weight to calculate points

 

1 glass of long grain rice (½pt glass)
2 chicken stock cube (chopped)
2½ glasses of boiling water

Place rice with chicken stock cube in a small ovenproof dish.   Pour in a littloe fo the water to dissolve the stock cube.   Add the remaining water cover with foil and bake in a preheated oven (180 – 190 degrees) for about 30 minutes.   After the first 25 minutes, uncover, stir the rice and check if it is cooked and all the stock has been absorbed, if not cover again and continue to bake for a further few minutes.   Remove from oven and leave covered for 5-10 minutes before serving.

 

 

 

Mexican Red Rice

 

Serves 4

 

Core recipe if using brown rice

 

Points per recipe: 15

 

frylight spray

1 onion, chopped

1 green pepper, chopped

300g basmati rice

1tbsp tomato puree

200g can chopped tomatoes

568ml (1pt) veg stock

 

Spray a pan with frylight, add onion and pepper and cook gently until softened.  Add the rice and cook for 5 mins.  Stir in the tomato puree, tomatoes, stock and seasoning.  Cover and simmer for 15 mins until the rice is tender and the stock absorbed.

 

Spicy Mexican Brown Rice

 

Serves 6

 

Core recipe
Points per serving: 1½

 

180g long-grain brown rice, uncooked

1/2 chopped onion
1 chopped green pepper
2-3  tomatoes
1/2 tsp chilli powder
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp ground red pepper 
350ml beef stock

Coat frying pan with cooking spray; place over medium-high heat until hot. Add rice, onion, and green pepper; saute until rice is lightly browned and vegetables are crisp-tender. Stir in tomato and remaining ingredients. Bring to a boil; cover, reduce heat, and simmer 20-25 minutes or until rice is tender and liquid is absorbed.

 Spicy Rice

Serves 1

 

Core recipe 

Points per serving: 3

 

60g  brown basmati rice

1tsp fresh chopped chilli
1tbsp vegetable boullion
1 tsp turmeric
1 tbsp green beans
1 tbsp chopped peppers
2 cherry tomatoes halved
1 tbsp chopped onion (or a spring onion)

 

Mix finely chopped veg into uncooked rice, add seasoning, herbs and add boiling water. Cook for around 20mins until rice is tender.

 

Fragrant Rice

 

 

Serves 4

 

Core recipe if brown rice is used

Points per recipe: 9

 

1 medium onion, finely chopped

1 garlic clove, crushed

1 tsp crushed coriander seeds

Seeds from 6 cardamom pods

pinch saffron

175g basmati rice

450 ml veg stock

2 kaffir lime leaves(optional)

good bunch fresh basil leaves, shredded

salt & pepper

 

In a preheated pan, dry fry the onion and garlic until soft.  Add coriander and cardamom seeds and cook 3-4 mins. Add saffron, rice and stock.  Bring to the boil, adding the lime leaves if using.

 

Reduce heat and cover with a lid.  Simmer gently for 20 mins until all the stock has been absorbed.  Add a little more stock or water if it is too dry.

 

Once the rice is fully cooked, add the basil and serve.

 

Pilaf With Crushed Wheat & Vermiceilli – (Pilafi me Pourgouri kai Fide) 

 

Core recipe

Points weigh out the couscous/bulgar and calculate the points from that

 

2 glasses of crushed wheat (couscous or bulgar) (½ pt glass)
100g Vermicelli
1 chicken stock cube chopped
1 glass canned chopped tomatoes
4 glasses of water

Spray a pan with frylight and add the vermicelli and the chopped stock cube stir until the vermicelli is slightly golden.   Pour in the tomatoes and as soon as the mixture boils add the water.   Bring to the boil again and add the crushed wheat.   Cover and simmer occasionally until the crushed wheat absorbs all the liquid.   Leave it covered for 5-10 mins serve with yogurt

Fragrant Spiced Pilaf 

 

Core if brown rice is used

Points per serving: 3½ pts

 

125g split green lentils

175g basmati rice

4 cloves

1 tsp grated fresh ginger

½ tsp cumin seeds

1 tsp allspice

1 cinnamon stick

1 large onion, peeled & finely chopped

2 tsp salt

frylight

 

Rinse the rice and lentils well.

 

Heat a large pan, spray with frylight and cook the onion until softened.  add spices and ginger, stir then add the rice, lentils, salt and 330ml boiling water.  Cover & simmer until water is absorbed and rice is cooked.

 

Nice with garlicky fried onions on top.  Saute a sliced onion with chopped garlic in frylight until crisp and golden.

 

Mushroom Pilau Rice

 

Serves 2

Core recipe
Points per serving: 3 

 

1 medium onion, finely chopped
250g button mushrooms, quartered
1 tsp hot curry powder
1/2 tsp cumin seeds
1/2 tsp black mustard seeds
1/2 tsp tumeric
125g basmati rice
1/2 tsp salt

Soften onion in frylight, add mushrooms and spices and cook for a further 3 mins. Add rice, salt and 300ml boiling water. Bring to the boil, stir once and cover the pan. Cook on a v low heat for 15 mins without lifting the lid.

Fluff up rice with a fork before serving.

 

 

Mexican Spiced Rice

 

Serves 4

 

Core recipe

 

1 onion, chopped

1 garlic clove, chopped
½ green pepper, deseeded and chopped
4 tomatoes, chopped
400g can red kidney beans, drained & rinsed
340g can sweetcorn, drained
Fry Light
7oz/198 frozen peas
A few drops of Tabasco sauce
511g/1lb 2oz cooked brown rice
4 tbsp freshly chopped coriander
Salt and freshly ground black pepper

 

Spray a pan with Fry Light and stir-fry the onion, garlic and pepper for 4-5 minutes. Stir in the tomatoes, kidney beans, sweetcorn, peas and Tabasco sauce and cook for a further 3-4 minutes. 

 

Add the cooked rice and toss to mix well. Cook for a further 3-4 minutes until piping hot. Remove from the heat, stir in the chopped coriander, season well, divided between four warmed bowls and serve.

 

Greek Spinach & Rice

 

Core if using brown rice

Points per recipe:  5½

 

8fl oz water

1 onion, chopped

2 cloves garlic, minced

1 tsp dried oregano

1 chicken stock cube (or veg)

½ tsp finely shredded lemon peel or 1 tbsp lemon juice

pepper

110g long grain rice

150g frozen spinach, thawed & drained

 

In a medium pan, combine water, onion, garlic, oregano, stock cube, lemon peel or juice & pepper.  Bring to the boil.  Stir in the rice and reduce the heat.  Cover & simmer for 10 mins.  Stir in the spinach.  Cover & cook 5-10 mins more until rice is tender and liquid is absorbed.  Fluff with a fork before serving.

American Rice Pilaf

 

Serves 4

 

Core recipe

 

1 large onion, chopped

2 garlic cloves, crushed

½ pint chicken stock made with Bovril

1 small red pepper, seeded and diced

1 small green pepper, seeded and diced

454g cooked brown rice

¼ tsp ground allspice

¼ tsp ground cumin

pinch ground cinnamon

seasoning

1 tbsp chopped fresh parsley

 

 

Put onion, garlic and stock in large flameproof casserole, cover and bring to boil.  Boil for 5-10 minutes, then uncover, reduce the heat and simmer gently for about 20 minutes until the onion is tender and syrupy and most of the liquid has been absorbed.

 

Add the chopped red and green peppers with the rice and spices and stir well.  Season with salt and pepper then cover and cook in a preheated oven at 180*c for 20 minutes.

 

Check seasoning and adjust if necessary.  Serve hot sprinkled with chopped parsley.