LA COCINA DEL TUCÁN: STICKY RICE WITH VEGETABLES

Nutricoaches

LA COCINA DEL TUCÁN: STICKY RICE WITH VEGETABLES

 

INGREDIENTS (serves 4):

  • 300g rice
  • 1 small courgette
  • 3 carrots
  • 4 artichokes
  • 8 asparagus
  • 1 handful of ground white pepper
  • 4 tables poons olive oil
  • 1 handful coriander
  • 1 sheet Laurel

ELABORATION

  1. Cut vegetables in the form of tacos, except artichokes that we start them at 4.
  2. Put a pot on the fire with 4 spoons of oil and bay leaf.
  3. When oil is hot add the vegetables and sauté them for 3 minutes.
  4. Add a little salt and 1.5 l of water and let it cook for 10 minutes.
  5. When East boiling add a little salt, pepper and the coriander.
  6. Put in a small pot with 1l of broth vegetables approximately, and hope to begin to boil.
  7. When East boiling, add the rice and let boil for 30 minutes.
  8. Serve and enjoy the dish.

NUTRITIONAL CHARACTERISTICS

We find a healthy recipe, with carbohydrate of slow uptake by Brown rice, which will provide us with energy on a regular basis over a long period of time avoiding the peak of insulin. It is also accompanied by vegetables rich in vitamins and minerals like vitamin A, folic acid and carotene-rich artichokes. This recipe is ideal to use it as a first course and later accompanied by a protein food such as a fish or a steak.