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.

comparing carbohydrates

Since diets such as Atkins and the South Beach became popular, a widespread anti-carbohydrate movement has been brewing. I think some of this unfounded.

Sure, toss out crisps and cakes. But many starches and grains are quite good for you and help to fill your stomach. Comparing calories is a useful exercise.

carbohydrate	Average serving size	Calories*	Calories per 100 g (3.5 oz)
Potatoes, uncooked	150	112.5	75
Sweet potatoes, uncooked	150	139.5	93
White pasta, uncooked	100 g	352	352
Wheat pasta, uncooked	100 g	315	315
Brown rice, uncooked	50 g	176	352
Bulgur wheat, uncooked	50 g (1.75 oz)	179.5	359
Couscous, uncooked	50 g	182.5	365
Quinoa, uncooked	50 g	270	360
Chickpeas, dry weight, uncooked	50 g	167.5	335
Butter beans, dry weight, uncooked	50 g	145	290
Chickpeas, canned, cooked	¼ can (60 g)	71.5	119
Butter beans, canned, cooked	¼ can (60 g)	59	98

*calories are estimated based on varieties available at a local supermarket and should be used only as a general guideline

Many find it surprising that potatoes are actually LOW in calories. But consider the fact that most people, when eating potatoes, consume much more than one serving, sometimes wolfing down two or three.

Also, whereas brown rice, couscous, and bulgur wheat are often eaten without any extra additives, potatoes – and pasta – often receive a buttery treatment. The calorie amounts listed above refer to the plain carbohydrate in question that is boiled and served.

The overall message in my opinion is clear: carbohydrates are not bad, in fact they are very good. But eat the recommended portion size and refrain from loading the carbohydrates full of fats – instead complement them with vegetables. (They'll be flattered.)

take five

Five just could be the magic number when it comes to food. For one, the "get your five a day" campaign with regards to fruits and vegetables has been going for years, inspiring such juice drinks as FiveAlive (does anyone remember?)

And, although it's a bit spurious, since five is an odd number, it looks better in presentation. Any interior designer will tell you that odd numbers are more appealing to the eye. So why not put five on your plate? It's also the number of fingers on one hand. So why not the number of main ingredients in one recipe? It would allow you a representative from all the major food groups – grains, meat/protein, dairy, vegetables - plus one more for good measure.

Although it isn't always the case, the fewer the ingredients, the less time it often takes to prepare, which is a benefit on a Wednesday night.Simple doesn't have to mean boring, but it can mean healthy and tasty. Have a look:

(Small disclaimer: I'm not including olive oil spray or seasonings in my five)

Turkey breasts stuffed with mozzarella and spinach with roasted cherry tomatoes and green beans

(serves 2)

250 g lean turkey breasts, tenderized OR lean turkey steaks

1 large ball (125 g) of reduced-fat mozzarella, sliced thin

50 g baby spinach leaves

250 g cherry tomatoes, halved

300 g green beans (frozen, since it's not quite the season yet)

Preheat the oven to 200 C. Lay the turkey breasts flat and layer with the mozzarella and spinach. Roll them closed and hold together with toothpicks. Spray with a few sprays of olive oil, season with pepper and place in the centre of a foil lined roasting tin.Place the halved cherry tomatoes around the turkey rolls and spray with olive oil spray and season with salt. Cook for 30 minutes.

Five minutes prior to the turkey finishing, either pop the green beans in a pan of boiling water or microwave them for 3-4 minutes. (The latter method allows the beans to retain a lot of their nutrients).

Calories: approximately 350 per serving. To bulk it up, simply serve more beans.

Turkey breasts often come in 500 g packs, so it doesn't seem reasonable to only cook half sometimes. You have two options: use half, freeze half; or cook them all and take one for lunch the next day. Or if someone's really hungry at dinner, he or she can have the other.

The recipe is also easy to vary and often has some very tasty results:

Chicken breasts stuffed with cheddar and mushrooms served with broccoli and brown rice

(serves 2)

This one's lovely. Follow most of the same instructions, but flash-fry the mushrooms in some olive oil and black pepper and use 30 g of reduced fat farmhouse cheddar per turkey breast.

Steamed broccoli and 50 g of brown rice per person round out the meal and the entire thing is done in 30-35 minutes.

(If six is your magic number, throw some garlic in with the mushrooms for a very flavourful result)

Calories: 485 per serving (with 50 g of brown rice). If you're still hungry, add more broccoli.

italian rice salad

Salads with rice are often overlooked, I think. This may be due to the temperature dilemma – either serve a rice salad very cold, in which case it must be made in advance, or serve it warm. The latter option means that the complimentary ingredients must be well thought out to avoid wilting or the odd consistency of mismatched temperatures on the tongue. I’m not particularly keen on cold rice salads at home, though some of the takeaway rice salads in, say, Marks and Spencer are decent.

I do, however, really enjoy warm rice salads, and have created what I think is a great summer version – replete with flavour. “This is scrummy,” murmured my husband, happily forking his way through the bowl on Thursday evening.

If nothing else, follow this tip: with rice salads, the rice must be braised. Otherwise, it can become gloopy, and for a salad, the individual grains of rice must be separate.

This salad is very summery and has the lovely aroma of pizza.

italian rice salad (serves 2 – either one very large and one modest portion, or two medium-sized portions)

200 g long grain brown rice
250 g baby plum tomatoes
2 cloves garlic
50 g spring onions
1 ball (125 g) of reduced fat mozzarella
1 tbsp and 1 tsp olive oil
1 tsp oregano (dried is fine, though fresh would be lovely)
60-100 g wild rocket

Preheat the oven to 200 C. Heat 1 tbsp of oil in a large saute pan. Once the oil is hot, add the rice and garlic and stir so that all the grains are coated. Allow this to sizzle over med-high heat for a few minutes. Meanwhile, halve the tomatoes and put a roasting tin with white wine vinegar, oregano and a tsp of olive oil. Roast in the oven for about 30 minutes.

Add the hot stock to the rice pan - a little at first but then pour it all in. It should boil furiously for a minute. Then reduce heat to med-low and cover. By the time the stock boils off, the rice should be done. Check about 20 minutes in - if the rice isn't done or close to being done, but the liquid is nearly gone, add a bit more.

Meanwhile, chop the spring onions and shred the mozzarella. Split them into equal piles to mix through the rice. Prepare large bowls by putting about 50 g of wild rocket at the bottom of each bowl. The rice will go on top once it has cooked.

Then top with the cherry tomatoes, mozzarella and spring onions and mix through the rice slightly. The dish should smell amazing.

Calories: for a small serving, 415; for a medium serving, 600; for a large serving, 775.

Dishes like these are perfect for a group - some may want more rice, some less, but the flavours in the tomatoes and garlic stay strong no matter what the portion size. My husband had the large portion but the same amount of tomatoes as I had in my small portion.