rice is nice

Somewhere along the way rice got a bad name. Perhaps it was in the days of the Carbohydrate Inquisition, when all rices – white, brown and wild alike – were cast off the average person’s shopping list for fear of enormous weight gain. As we level-headed eaters know, rice is not bad for you at all; in fact, wholegrain rice is actually very good for you.

Like other grains, it’s not particularly low in calories, but the wholegrain variety is quite filling and has a subtle nutty flavour. A 50g portion (dry) will set you back just under 200 calories, so portion-control is important to keep in mind when cooking and eating.

Another misconception about rice is that is only really goes well in ethnic cuisines – rice is such a staple in countries like China, India and Thailand that it’s often ignored when cooking ‘domestic’ dishes.

Rice rocks out in warm and cold dishes, and after a long winter filled with root vegetables, I’m ready for a change, which is why I cooked what I did last night. (You’ll note the not-so-subtle ingredient choices – I’ve very obviously pretending that spring is in full fling in efforts to bring the sun out.) I ate it warm last night, and cold today for lunch. If I had to choose, the cold version works better.

Roasted cherry tomato and courgette rice salad with feta and dill
(serves 2)

150 g wholegrain rice
2 large courgettes, halved, then cut into 1-cm sticks
400g cherry tomatoes, halved
10 sprays of olive oil
1 good glug of red or white wine vinegar
salt and freshly ground black pepper
1 large handful of dill, stems removed, chopped
1 large handful of parsley, stems removed, chopped
100 g reduced-fat feta

Preheat the oven to 200 C. In a foil-lined roasting tin, combine the courgettes, tomatoes, vinegar, olive oil, salt and pepper. Roast for 45 minutes.

Bring a large pot of water to the boil. Add the rice and bring back to the boil, and then reduce to a simmer for 30-35 minutes.

Meanwhile, crumble the feta and prepare the dill and parsley.

When the rice is done, drain. If serving immediately, split the rice into two bowls and top with the roasted vegetables. Make sure to add the juice too. Sprinkle the feta, parsley and dill over top.
If serving cold, allow the rice and vegetables to cool before combining it all and putting in the refrigerator.

Calories: 2 equal-sized servings: under 500. One serving with 50 g rice: about 400 calories.

Should you be in the mood for other rice dishes (I’m loving the idea of pea, feta and mint), try this recipe site.