Since February is American Heart Month, we’re featuring a low fat, low cholesterol recipe with black rice. Also known as forbidden rice, it contains fiber, vitamin B, E, niacin, calcium, magnesium, iron and zinc. When cooked, black rice is highly aromatic with floral notes. The dark purple color makes it rich in antioxidants, even more so than blueberries.
Studies show that black rice contains a large amount of anthocyanins, an ingredient that is capable of lowering the risk of heart attack. It does this by preventing the buildup of plaques in the arteries and controlling cholesterol levels. Since it’s flu season, we added immune boosting ingredients such as garlic, ginger and turmeric. A rice cooker cooks black rice so each grain is separate and tender. Substitute 1/2 teaspoon dried ginger and 1/4 teaspoon dried turmeric for fresh. Serves 2.
2 cups black rice, cooked
2 cloves garlic, minced
1 jalapeno, minced
2-inches, fresh ginger, grated
1-inch fresh turmeric, grated
1 TBS, toasted sesame oil
2 TBS Bragg’s Liquid Aminos
1/4 cup cilantro
1/4 cup raw peanuts
1 bunch Swiss chard, leaves and stems chopped
4-cups of crisp vegetables such as carrots, bell peppers or zucchini, chopped into 1-inch pieces
Over high heat, stir-fry vegetables in sesame oil for 2 minutes. Add garlic, ginger, turmeric, jalapeno and greens. Cook one minute, stirring frequently, until greens are wilted and spices are aromatic. Stir in cilantro, peanuts and rice. Add Bragg’s Liquid Aminos and serve immediately.
This recipe is a delicious way to get started with a heart healthy low cholesterol TLC diet