This brown rice recipe is great for those who want to lose weight or have diabetes or pre-diabetes because it is wholegrain and contains seeds that make this rice an accompaniment to meals, having a lower glycemic index than white rice and potatoes, for example.
You can accompany this recipe with lean meat such as chicken breast or fish, and a green salad, making this a healthy, tasty and nutritious meal. Discover all the health benefits of brown rice.
Ingredients
- 1 cup of brown rice
- 2 tablespoons of sunflower seeds
- 2 tablespoons of flaxseeds
- 1 tablespoon of sesame
- 4 spoons of canned peas
- 1 can of champignon mushrooms
- 3 glasses of water
- 3 cloves of garlic
- 2 tablespoons extra virgin olive oil
- salt and parsley to taste
Preparation mode
Brown the garlic cloves in the olive oil until it turns golden and then add the brown rice, mixing very well until it starts to stick to the pan. When you reach this point, add the 2 and a half cups of water and let it cook for a few minutes. Add the salt and chopped parsley and when the rice starts to dry add the linseed, sunflower and sesame seeds, and leave on medium heat until all the water has dried.
To vary the flavor of this rice, you can also add broccoli or lentils, for example, because these foods are also good sources of vitamins, which help prevent and fight diseases, as they strengthen the immune system.
The recommended amount of this rice should be 2 tablespoons per person because this amount still contains around 160 calories. Therefore, anyone who wants to lose weight should not overindulge in rice consumption, because although it is whole grain, it also contains calories, which in excess promote weight gain.
