From Mary Wilson’s kitchen, here is an easy recipe for one of her favorite healthy dishes, her Supreme Stir-Fried Vegetable Brown Rice Medley. According to her, “This can be made as a wonderful main course, or it can also be served as a side dish. It is a really great one-dish family meal, with an Asian flair.”
Ingredients:
-4 cups of Cooked Brown Rice (using 2 cups dry brown rice and 4 cups of water)
-1 chopped clove of Garlic
-1/2 cup of chopped Onion
-3 tablespoons of Olive Oil, or Peanut Oil, or your favorite cooking oil
-1/4 teaspoon of Salt
-1/4 cup of chopped Cilantro
-4 cups of chopped Vegetables
[NOTE FROM MARY: “I most often use a combination of yellow squash, broccoli, carrots, and red and green peppers. However, you can get real creative and add snow pea pods, water chestnuts, or whatever your favorite vegetables are.”]
Directions:
Boil 4 cups of water, and add 2 cups of rice. Return it to a boil, add the salt, reduce heat to low, and allow to simmer, covered, for approximately 45 minutes.
In a frying pan or wok, stir fry the chopped vegetables into in cooking oil. [Mary warns: “Do not overcook the vegetables. Don’t even start them until the rice has been steaming for 35 minutes. You want them still slightly crunchy.”] You can season the vegetables with soy sauce or other spices, to taste.
Spread the cooked brown rice on a large serving plate or bowl, and arrange the stir-fried vegetables on top of the rice.
Right before you serve the dish, sprinkle it with the chopped cilantro, as you don’t want the leaves to wilt in the heat.
[TIP FROM MARY: “When I make this, it’s the cilantro that really brings out the flavor! However, broadleaf parsley, or regular leafy parsley chopped work well with this recipe as well.”]
Ingredients:
-4 cups of Cooked Brown Rice (using 2 cups dry brown rice and 4 cups of water)
-1 chopped clove of Garlic
-1/2 cup of chopped Onion
-3 tablespoons of Olive Oil, or Peanut Oil, or your favorite cooking oil
-1/4 teaspoon of Salt
-1/4 cup of chopped Cilantro
-4 cups of chopped Vegetables
[NOTE FROM MARY: “I most often use a combination of yellow squash, broccoli, carrots, and red and green peppers. However, you can get real creative and add snow pea pods, water chestnuts, or whatever your favorite vegetables are.”]
Directions:
Boil 4 cups of water, and add 2 cups of rice. Return it to a boil, add the salt, reduce heat to low, and allow to simmer, covered, for approximately 45 minutes.
In a frying pan or wok, stir fry the chopped vegetables into in cooking oil. [Mary warns: “Do not overcook the vegetables. Don’t even start them until the rice has been steaming for 35 minutes. You want them still slightly crunchy.”] You can season the vegetables with soy sauce or other spices, to taste.
Spread the cooked brown rice on a large serving plate or bowl, and arrange the stir-fried vegetables on top of the rice.
Right before you serve the dish, sprinkle it with the chopped cilantro, as you don’t want the leaves to wilt in the heat.
[TIP FROM MARY: “When I make this, it’s the cilantro that really brings out the flavor! However, broadleaf parsley, or regular leafy parsley chopped work well with this recipe as well.”]