THE GOOD CARBS COOKBOOK
The Good Carbs Cookbook (by Alan Barclay, Kate McGhie and Philippa Sandall) published by Murdoch Books
helps you choose the best fruits, vegetables, beans, peas, lentils,
seeds, nuts and grains and explains how to use them in 100 refreshingly
nourishing recipes to enjoy every day, for breakfast, brunch, lunch,
dinner and dessert. The recipes are easy to prepare, (mostly) quick to
cook, long in flavour and full of sustaining goodness, so you feel
fuller for longer. There is a nutritional analysis for each recipe and
tips and helpful hints for the novice, nervous, curious or time-starved
cook.
WILD AND BROWN RICE PILAF WITH MUSHROOMS AND ALMONDS
A
sensational combination of nutty chewy brown rice, and equally
toothsome, nutty wild rice – the wild card in this pilaf. Mix the
mushroom varieties to intensify flavour. Choose several mushroom
varieties to intensify flavor and deliver a complex, deep, earthy
mushroom taste: brown mushrooms provide dense texture and robust
flavour; delicate buttons; slightly spongy aromatic shitake; or
shell-shaped succulent oyster mushrooms. Instead of buttons, consider
cremini, which are firm and earthy, with a little more oomph.
Preparation time: 20 minutes
Cooking time: 1¼ hours
Serves: 8
2 tablespoons olive oil
1 tablespoon butter
1 small onion, very finely chopped
1 small carrot, scraped, finely chopped
1 small stick of celery, finely chopped
2 garlic cloves, crushed
3 cups sliced mushrooms
Salt flakes and freshly ground pepper
1 cup brown rice
1 cup wild rice
4 cups chicken stock
2 teaspoon lemon zest from the zest of 1 lemon
1 tablespoon lemon juice
2 tablespoons freshly chopped parsley
½ cup coarsely chopped raw almonds
Put
the oil and butter in a large sturdy pot with a close fitting lid. Add
the onion, carrot, celery and garlic and gently cook for 5 minutes or
until the vegetables soften. Add the mushrooms, increase the heat to
medium and cook and stir 5 minutes. Rinse the wild and brown rice, drain
well and add to the pot. Stir until the grains are well coated with
vegetable and oil mixture. Pour in the stock, (vegetable stock can
replace chicken stock), bring to a boil and then reduce the heat to as
low as you can. Put the lid on the pot (if it is not tightly fitting,
cover the pot with foil and then ram the lid on) and cook for 50
minutes. It is important that you do not lift the lid during this time. •
Remove the pot from the heat and lift the lid. Taste the rice—it should
be al dente. If not, re-cover the pot and cook for another 10 minutes.
The rice should not appear wet and must have a slight crunch. Add salt
and pepper to taste with the lemon zest and juice. Replace the lid,
remove from the heat and let the rice rest for 10 minutes. Add the
parsley and almonds and fluff with a fork.
Per serve
1045kJ/250
calories; 8g protein; 13g fat (includes 2.5g saturated fat; saturated :
unsaturated fat ratio 0.23); 22g available carbs (includes 2g sugars
and 20g starches); 4g fibre; 370mg sodium; 390mg potassium; sodium :
potassium ratio 0.96
