Seasoned Rice and Kale
Texture, color, taste - this dish is a delicious melding of flavors and textures featuring rice, nuts and kale sauteed in vegetable broth and seasoned with herbs.
This Seasoned Rice and Kale recipe came about as I was thinking about how much I enjoy kale.
I thought I would blend the dark
green goodness of this vegetable with some brown rice, and herb
seasoning and finish it with added texture by putting in some chopped
walnuts. It works!
The flavors and textures are a mouth-pleasing treat and make
for a healthy, delicious meal. Enjoy this seasoned rice and kale dish soon!
Seasoned Rice and Kale
Ingredients
2 cups of vegetable broth
1 tsp. Smart Balance
1 cup of uncooked long grain brown rice
1/2 tsp. of onion powder
1/4 tsp. of dried Italian Seasoning
1/4 tsp. of dried parsley
1/4 tsp. of dried thyme
2 Tbsp. of Braggs or low sodium soy sauce
1 1/2 Tbsp. of extra virgin olive oil
1/4 cup of chopped walnuts
1/2 cup of white onion, chopped
1/2 cup of baby bella mushrooms, sliced
1/2 bunch fresh kale, coarse chopped (yields about 2 1/2 cups)
How we make it
Add the vegetable broth, Smart Balance, onion powder, Italian seasoning, parsley and
thyme to a large saucepan. Bring it to a boil. Add the rice and the soy sauce
and allow to cook for about 8 to 10 minutes.
Meanwhile, add the oil to a large skillet and heat over medium high heat. Add
in the chopped onion and sauté for about 5 minutes.
Add the mushrooms and continue to sauté for another 5 minutes. Then add the kale.
Reduce the heat to low, cover and cook until the kale has reduced and is a
bright green (about another 10 minutes).
Reduce the heat on the rice to low, stir in the chopped walnuts, cover and
simmer for about 15 minutes or until the broth is absorbed.
After the rice is cooked, fluff with a fork and gently toss in the sauteed
vegetables. Serve warm.
Makes 4 servings.
Per serving: Calories 264, calories from fat 82, total fat 9.46g,
saturated fat 1.44g, trans fat 0.01g, cholesterol 0mg, sodium 751mg,
potassium 164mg, total carbs 40.34g, dietary fiber 2.3g, sugars 2.49g,
Protein 4.88g
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