Maple Mushroom Rice Bowl
The steaks of the vegetable world known as portobello mushrooms add meaty bite to this rice bowl, while the sweetness of the maple syrup and the creaminess of the ricotta are wonderful counterpoints to the wild rice and other earthy ingredients.
1 1/4 cups (310 mL) wild rice
1/8 tsp (0.5 mL) + 1/4 tsp (1 mL) salt
4 tsp (20 mL) grapeseed oil, divided
2 shallots, finely chopped
2 garlic cloves, finely chopped
1 bunch kale, ribs removed and roughly chopped
1/2 cup (125 mL) low-sodium vegetable broth or water
2 tsp (10 mL) cider vinegar
1/4 tsp (1 mL) black pepper
6 portobello mushrooms, sliced, stems removed
1/4 cup (60 mL) pure maple syrup
1 cup (250 mL) ricotta cheese
2 tsp (10 mL) fresh thyme
1 tsp (5 mL) lemon zest
Place rice and 2 cups (500 mL) water in medium saucepan. Bring to a boil, add 1/8 tsp (0.5 mL) salt, reduce heat to low, and simmer covered until rice is tender, about 40 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff rice with fork.
Heat 2 tsp (10 mL) oil in large skillet over medium heat. Add shallots and garlic; cook for 1 minute. Add kale, in batches if necessary, and sauté for 2 minutes, or until lightly wilted. Place broth or water, vinegar, 1/4 tsp (1 mL) salt, and black pepper in skillet. Bring to a boil, reduce heat to medium-low, and simmer, covered, for 4 minutes, or until liquid has been absorbed and kale is bright green. Remove kale from skillet and cover to keep warm.
Add 2 tsp (10 mL) oil to skillet and raise heat to medium. Place mushrooms in pan and heat until softened, stirring often, about 3 minutes. Stir in maple syrup and simmer until most of the maple syrup has been absorbed, about 2 minutes.
In small bowl, stir together ricotta cheese, thyme, and lemon zest.
Divide rice among serving bowls and top with kale, mushrooms (plus any extra maple syrup in pan), and dollops of ricotta mixture.
Serves 4.
Each serving contains: 490 calories; 21 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 80 g total carbohydrates (18 g sugars, 8 g fibre); 345 mg sodium
source: "Rice Bowls", alive #385, November 2014
Maple Mushroom Rice Bowl
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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