I first of all want to thank Aloha.com for reaching out to me to participate in their website! Be sure to check out their recipe page here! They have some healthy and delicious recipes; I cannot wait to try a few of them out!
When asked about sharing a “Dish to Pass” I began to think about the holidays coming up and all the great side dishes that we enjoy during festive gatherings. I always love tasting different side dishes and think about the best way to make them healthier!
Last week while doing my weekly shopping haul at Trader Joes I stumbled upon this Brown Rice Medley (a blend of: Long Grain Brown Rice, Black Barley, and Daikon Radish Seeds). I typically purchase their Tri-Color Quinoa but at $5.99 a bag it can get pricey! It’s also fun to change things up and not eat the same old, same old! I decided to compare labels and found the nutritional values to be very similar:
|Tri-Color Quinoa||Brown Rice Medley|
|Carbs||30 g||33 g|
|Sugars||3 g||0 g|
|Protein||6 g||6 g|
|Dietary Fiber||3 g||5 g|
When I saw that there was the same amount of protein and the price- $1.99, I was sold!
Then I started thinking about flavors that I enjoy together and what I could do with this rice as a side dish. My Dad makes an Italian Dish called Pasta Con Sarde for St. Joseph’s Day, which is made with thick tube pasta with a fennel, currant, pine nut and anchovy sauce (haha NO worries this recipe does not have anchovies). I love the fennel flavor and I am such a raisin (currant) girl so I began to brainstorm my side dish: Run2Golden’s Currant, Fennel, Pine-Nut Brown Rice Medley.
I will share with you the recipe, steps and some more nutritional information below!
- 1 cup Trader Joe’s Brown Rice Medley
- 1 can of Chicken Broth plus ½ cup of water
- 1 Fennel
- About ½ a cup of Pine Nuts
- About ½ a cup of Currants
- 1 tablespoon of Olive Oil
- Salt and Pepper to taste
Step 1: Bring 1 can of chicken broth plus ½ cup of water to a boil.
Step 2: Add in 1 cup of Trader Joe’s Brown Rice Medley, bring to a simmer, cover, and cook for about 35 minutes or so, until the rice is cooked.
Step 3: While rice is cooking, chop up the white part of the fennel.
Step 4: In a pan, add a tablespoon of olive oil, heat, and then add in chopped fennel, add salt and pepper, and sauté.
Step 5: After stirring and sautéing for about 5 minutes or until it becomes more translucent (it will not get as translucent as an onion) add in about ½ a cup of pine nuts and continuing sautéing.
Step 6: After sautéing for about another 5 minutes until the mixture begins to brown a little, remove from the heat and keep covered.
Step 7: Once rice is cooked, remove from the heat, then add in the fennel and pine nut mixture and stir together.
Step 8: Add in about ½ a cup of currants and stir all together.
You have your side dish!
*Note: You could use any brown rice of your choice as well as raisins in place of the currants! Also, fennel has a faint black licorice taste to it as well, which goes really nicely in this combination!
Nutritional Benefits to this Dish:
-This side dish has healthy carbs, fat and a vegetable!
-The Brown Rice Medley has whole grains, 6 g of protein and is a healthy carbohydrate, which is very important for athletes (especially us runners who are carbo-loading!)
-Fennel is a great source of Vitamin C, Fiber, Folate and Potassium
– Pine Nuts are a great source of fat and Vitamin E
-My family and I enjoyed it alongside a roasted chicken and roasted broccoli:
-Bring it to a Friendsgiving as an alternative to all the typical Thanksgiving side dishes!
-Add in Italian Chicken Sausage to make it a complete meal!
Enjoy and let me know if you get a chance to try this recipe out! Thanks again to Aloha.com for the opportunity to create a “Dish to Pass!”