SUMMER CARBS PART II- – RICE and GRAINS
Rice is the grain which sells the most worldwide. It has a long history in the U.S. especially in the South as a staple. During the past 50 years, Americans’ expanding knowledge and acceptance of different cuisines has moved rice from a bedding food and casserole extender to a menu star on its own in dishes like pilaf, risotto and arroz con pollo where the flavored rice is the feature not a foil for the meat. Even simple pudding has been upgraded with new flavors like maple, chocolate and pecan. Curiously, cold rice dishes such as salads and ring molds favored in the early 20th century and perhaps before have all but disappeared.
For this reason alone, I would venture a guess that they’re about make a comeback. They have molds are often baked, but as James Beard stresses can also be made by pressing a “sticky” or short grained rice into a buttered mold when hot, then simply letting it cool before turning it out. Either way, with filled centers rice rings are a decorative addition to any table and hold up well in hot weather.
Briefly, rice is divided into 3 categories depending on the size of the grain. Long grain is just that, a grain much longer than wide which cooked produces a firm, fluffy grain that separates easily. Medium grain cooked yields moister, tenderer grains that tend to stick together as it cools. Short grain rice is almost round with a high starch content producing moist, tender grains that are very sticky when cooked. Brown rice is “whole grain” with the hulls intact. It is more nutritious than “polished” or white rice with the hulls removed. Wild rice isn’t really a rice, but a marsh
One word of caution about rice salads: It’s wise to keep them covered especially those containing long grain because exposure tends to dry the rice and the grains revert to their original texture.
Another grain that hasn’t gotten much attention for years is barley. Always more popular in Europe than the U.S.,its use in soups and casseroles has overshadowed its role in salads and molds. Barley has a mild taste but doesn’t absorb flavors as well as rice does and a firm pillowy texture I like. It’s another food I suspect we might see in the healthy eating spotlight soon. I’m including a recipe for a barley mold, with variations.
Two grains that are no stranger to the spotlight on healthy foods are bulgur, or racked wheat and quinoa. Bulgur is most associated with the salad Tabouli, the recipe is given below. Quinoa comes in many forms from flour, which can be used for baking, to “pearl” size which can replace bulgur in Tabouli, couscous in pasta dishes, rice in cooked dishes like paella and pilaf, and in many salads.
Rice and Vegetable Salad: Serves 6-8
1 ½ cups long grain rice
3 cups water
1small cucumber – seeded and in ½ inch dice
4 green onions in thin slices
1 ¼ cups frozen corn kernels – thawed
2 Tbs. chopped fresh cilantro or parsley
1 plum tomatoes – diced
1/3 cup vinaigrette of choice
Cook the rice in the water, rinse under cold water, drain well, fluff and separate grains with a fork. Add the other ingredients and toss gently with the dressing. Chill well.
Rice and Avocado Salad: Serves 6-8
1 ½ cups long grain rice
3 cups water
2 envelopes chicken bouillon
1 cup celery- thinly sliced
2 green onions thinly sliced
6 cherry tomatoes halved
2 Tbs. oil
3Tbs. lemon juice
¼ tsp. garlic powder
1 tsp. sugar
Freshly ground pepper
Hot sauce to taste.
Cook the first 3 ingredients until rice is tender. Drain well and cool .Gently mix the rice with the vegetables. Whisk the last 6 ingredients to make a dressing. Pour over rice. Cover and chill about 2 hrs.
Instant Rice Salad: Serves 6-8
1 cup instant rice
1 cup beef or chicken broth
3 small bell peppers- different colors cut in thin
4 green onions or 1 small red onion sliced thinly
1/3 cup Feta cheese crumbled
¼ cup red wine vinegar
2 Tbs. oil
¼ tsp. lemon pepper
½ tsp. marjoram or thyme
Fresh rosemary or basil leaves for garnish
Microwave rice and water in a covered bowl 3 min. on high. Uncover, fluff and chill. When rice is cool, mix it with the peppers onions. and cheese. Whisk oil, vinegar and seasonings and pour over rice. Toss gently, garnish with fresh herbs and serve.
Long Grain and Wild Rice Salad: Serves 6
½ cup wild rice—cooked
1 cup long grain rice-brown or whit-cooked
2 envelopes beef bouillon granules
1 Tbs. EACH chopped fresh parsley, basil and chives
¼ cup oil
2 Tbs. balsamic vinegar
¼ cup slivered toasted almonds
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Cook the rices separately using 1 packet of bouillon for each and drain well before combining. Toss with the herbs. Mix the oil and vinegar and mix with the rice. Chill well and garnish with the almonds before serving.
NOTE: Package long grain and wild rice mix can be substituted. It only serves 4, so adjust quantities of other ingredients. This mixture, with the addition of vegetables, can di double duty. With meat it becomes a dinner salad.
Green Rice Ring: Serves 6-8
There are many ways to cook this dish. This recipe of James Beard’s is the simplest.
4 cups cooked short grain rice.
¼ cup butter
½ cup sliced green onions
½ cup chopped fresh parsley or cilantro, OR ¼ cup tarragon or basil
Extra butter to grease the mold.
Sauté the onions in the butter to crisp tender. Mix with the butter and the herbs into the rice. Grease a 6-cup mold with the extra butter in and press the rice mixture in. If rice has cooled, reheat by placing mold in a pan with ½ inch water in a preheated 350 deg. oven for 20-30 min.
Turn out onto a heated platter. If rice is still hot, simply allow to set for a minute and turn out onto a heated platter. To serve, fill center with cooked meat or fresh vegetables.
Barley Ring (s):
1 cup barley-rinsed
6 cups water
Bring water to a boil, add barley and cook grains are tender, about 30 – 40 min.
RING A
1 cup diced celery
½ cup diced carrots
Salt and pepper
Parboil vegetables and use the water to cook barley.
RING B
½ cup diced celery
½ cup diced onion
1/3 cup sun-dried tomatoes – diced
3 Tbs. capers
Parboil celery and onion use water as above. If tomatoes are not oil packed boil them too.
RING C
1 cup dried apricots – diced
2 Tbs. lemon zest
Sauce
1 Tbs. cornstarch
½ cup apple juice
¼ cup raisins
Cook apricots and zest with barley. For sauce: dissolve cornstarch in juice; add raisins and sugar. Simmer over medium heat until thick and clear-about 3 min. Serve over finished mold.
GENERAL DIRECTIONS: Method choice optional.
Drain cooked barley and combine with vegetables or fruit and season to taste. Pack barley mixture into a well-greased 4 cup ring mold.
Method 1—chill for at least 30 min. then unmold onto a serving platter. Serve cold or at room temperature.
Method 2—place mold in a pan with ½ inch water and bake in a preheated 350 deg. oven for 30 min. then unmold onto a serving plate. Serve warm or at room temperature.
Tabouli: Serves 6-8
1 cup bulgur – or quinoa*
1 cup hot water
3 cups chopped fresh flat leaf 0r Italian parsley-leaves only
2 large tomatoes – or 4 small in ½ inch dice
6 green onions sliced
3 Tbs. chopped fresh mint – leaves only
¼ cup oil
1/3 cup fresh lemon juice
Mix bulgur and water in a bowl and allow the water to be absorbed – about 15 min. Whisk oil and lemon juice to make a dressing. Combine the vegetables, herbs and wheat, pour dressing over, and gently toss in. Chill for at least an hour. Serve cold or at room temperature
*NOTE: For Quinoa; rinse 1/2cup until water run clear; boil in 1 cup water 10-15 min. until grains are translucent. Yield 2 cups.
Remember never to leave food out in the heat for more than an hour; not to mix exposed left overs with reserves; and to always use fresh wrappings in handling and fresh containers for storage. Next we take a look at hot weather safe pasta recipes.
