The culinary benefit of making this recipe is learning how to make “risotto” using short grain brown rice which tastes just as delicious as conventional risotto but delivers the nutritional benefit of a whole grain with a much lower glycemic index.
Prep Time: 40 minutes
Servings: 4
Ingredients:
I onion finely diced
1 T good quality olive oil
4 cloves of garlic roughly chopped
1 c. short grain brown rice
1 16 oz. can artichoke hearts
2 c. fresh spinach
¼ – ½ c. low sodium vegetable broth
Juice from one lemon
Pinch of sea salt
Fresh cracked black pepper to taste
¼ c. flat parsley, chopped
Directions:
Place the brown rice in a saucepan and cover with about 1 ½ inches of water. Cook over medium heat. Once the water is boiling, reduce the heat and simmer for about 35 minutes until the water is absorbed and rice is about 95% cooked.
While the rice is cooking sauté the onion in a heavy non-stick pan. Use minimal olive oil.
When the onions are transparent add the artichokes and garlic and continue sautéing until artichokes are lightly browned.
Add the spinach and cook together until the spinach is wilted.
When the brown rice is finished add it to the pan with the artichokes, spinach, onion and garlic. Continue cooking everything together while adding a little of the vegetable broth at a time. If the rice is very moist you may not need all the vegetable broth. If desired, add a splash of white wine as well.
Add the lemon juice, salt, pepper and garnish with the parsley.
