Family Meals Matter: Rice is nice

Providing more than one fifth of all the calories consumed worldwide, rice is arguably the most important member of the Grains food group.

In the U.S. alone, more than 100 different varieties are grown commercially, making it an affordable staple that can be used in a wide variety of dishes- including entrees, side dishes, desserts and even beverages.

Let rice play a leading role this week with a featured family meal of Zucchini Rice Casserole, Asparagus with Romano Cheese and Pine Nuts and Cranberry Apple Dessert Risotto. Throughout the week, explore some if the various ways rice is used worldwide with Horchata, Black Bean and Rice Salad, Coriander Rice and Herbed Tomato, Beans and Rice Supper. Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

"Family Meals Matter" features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California.

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

ZUCCHINI RICE CASSEROLE

1 1/2 cups long-grain brown rice

3 cups reduced-sodium chicken broth

4 cups diced zucchini and/or summer squash (about 1 pound)

2 red or green bell peppers, chopped

1 large onion, diced

Three-quarters teaspoon salt

1 1/2 cups low-fat milk

3 tablespoons all-purpose flour

2 cups shredded pepper Jack cheese, divided

1 cup fresh or frozen (thawed) corn kernels

2 teaspoons extra-virgin olive oil

8 ounces turkey sausage, casings removed

4 ounces reduced-fat cream cheese (Neufchtel)

One-quarter cup chopped pickled jalapenos

ASPARAGUS WITH ROMANO CHEESE AND PINE NUTS

1 pound fresh asparagus (cut in half, using the top half of the spear)

1 1/2 tablespoons olive oil

One-quarter cup Romano cheese, fresh grated

One-quarter cup pine nuts

One-quarter teaspoon freshly ground pepper

1 fresh lemon

CRANBERRY APPLE DESSERT RISOTTO

One-half cup dried cranberries

3 1/2 cups fat-free skim or 1 percent low-fat milk

1 cinnamon stick

1 pinch salt

1 tablespoons butter

1 large Golden Delicious apple, peeled, cored and finely diced (1 1-2 cups)

One-half cup Arborio rice

1 1/2 cups apple cider

2 tablespoons packed light brown sugar

FEATURED FAMILY MEAL

Zucchini Rice Casserole

http://www.mealsmatter.org/recipes-meals/recipe/62428

1 1/2 cups long-grain brown rice

3 cups reduced-sodium chicken broth

4 cups diced zucchini and/or summer squash (about 1 pound)

2 red or green bell peppers, chopped

1 large onion, diced

3/4 teaspoon salt

1 1/2 cups low-fat milk

3 tablespoons all-purpose flour

2 cups shredded pepper Jack cheese, divided

1 cup fresh or frozen (thawed) corn kernels

2 teaspoons extra-virgin olive oil

8 ounces turkey sausage, casings removed

4 ounces reduced-fat cream cheese (Neufchtel)

1/4 cup chopped pickled jalapenos

Preparation

Preheat oven to 375 degrees Fahrenheit.

Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.

Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.

Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.

When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapenos.

Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

Asparagus with Romano Cheese and Pine Nuts

http://www.mealsmatter.org/recipes-meals/recipe/7555

1 pound fresh asparagus (cut in half, using the top half of the spear)

1 1/2 tablespoons olive oil

1/4 cup Romano cheese, fresh grated

1/4 cup pine nuts

1/4 teaspoon freshly ground pepper

1 fresh lemon

Preparation

Turn on the broiler to high heat. Arrange asparagus on a baking sheet. Brush with olive oil on both sides of the asparagus. Add the cheese and pine nuts. Broil for 4 to 5 minutes or until cheese melts. Remove from heat. Add pepper and a squeeze of fresh lemon juice.

Cranberry Apple Dessert Risotto

http://www.mealsmatter.org/recipes-meals/recipe/11617

1/2 cup dried cranberries

3 1/2 cups Fat free skim or 1 percent lowfat milk

1 cinnamon stick

1 pinch salt

1 Tablespoon butter

1 large Golden Delicious apple, peeled, cored and finely diced (1 1/2 cups)

1/2 cup Arborio rice

1 1/2 cups apple cider

2 Tablespoons packed light brown sugar

Preparation

1. In a small bowl, cover dried cranberries with boiling water. Set aside for 20 to 30 minutes to plump.

2. Heat milk, cinnamon stick and salt on the stovetop or in microwave until steaming hot, but not boiling. Remove from the heat, cover and set aside to steep.

3. In a heavy, deep saute pan or Dutch oven, heat butter over medium heat. Add apple and cook, stirring frequently, until tender, 1 to 2 minutes. Add rice and cook, stirring constantly, 30 seconds. Add 3/4 cup apple cider and cook, stirring, until most of the liquid has evaporated, 1 to 2 minutes. Add the remaining 3/4 cup of the apple cider and cook, stirring, until most of the liquid has evaporated. Add sugar and mix well.

4. Add 1/2 cup of the warm milk and the cinnamon stick to the rice mixture and cook, stirring frequently, until almost all of it has been absorbed, 2 to 3 minutes. Continue cooking and stirring, adding remaining milk, 1/2 cup at a time, until the rice is tender and the risotto has a creamy consistency. Total cooking time will be about 20 minutes. 5. Remove from the heat and discard cinnamon stick.

6. Drain cranberries and stir into risotto, along with vanilla. Let cool for at least 10 minutes before serving warm.

Makes 4 servings.

Additional Recipes

Horchata

http://www.mealsmatter.org/recipes-meals/recipe/26894

1 cup long grain rice, rinsed

2 quarts water

1 cinnamon stick, broken into pieces

1 teaspoon vanilla (optional)

1/2 cup sugar

Preparation

1. In a large saucepan, combine rice, water and cinnamon stick. Set aside for 3 hours.

2. After 3 hours, bring to a boil, reduce heat, and simmer for 30 minutes. Allow to cool.

3. Puree rice mixture in a blender until smooth. Strain through cheese cloth or a fine sieve. Flavor with vanilla and sugar to taste. Chill, and serve over ice.

Black Bean and Rice Salad

http://www.mealsmatter.org/recipes-meals/recipe/12370

2 cups cooked rice - cooled to room temperature

1 cup cooked black beans

1 cup chopped fresh tomato

2 ounces shredded cheddar cheese or reduced-fat cheese

1/2 cup light Italian dressing

1 Tablespoon fresh lime juice

Lettuce leaves

Preparation

Combine rice, beans, tomato, cheese and parsley in large bowl. Pour dressing and lime juice over rice mixture; toss. Serve on lettuce leaves.

Coriander Rice

http://www.mealsmatter.org/recipes-meals/recipe/22336

1 1/2 cups Basmati rice

3 quarts water

1 1/2 teaspoons salt

5 tablespoons unsalted butter

1 tablespoon coriander seeds, coarsely crushed

1/4 teaspoon black pepper

3 (4- by 1-inch) strips fresh lemon

Preparation

Rinse rice in several changes of cold water in a large bowl until water runs clear. Drain in a large sieve.

Bring 3 quarts water and salt to a boil in a 4- to 5-quart heavy pot, then add rice and cook, uncovered, stirring occasionally, 5 minutes from time water returns to boil. Drain parboiled rice in a sieve. Clean and dry pot.

Melt butter with coriander seeds and pepper in pot over low heat, stirring to combine, then sprinkle rice into pot, mounding it in center. Make 5 or 6 holes in rice to bottom of pot with round handle of a wooden spoon and sprinkle rice with zest. Cover pot with a kitchen towel and a heavy lid. Fold edges of towel up over lid (to keep towel from burning) and cook rice over low heat, undisturbed, until tender and a crust forms on bottom, 30 to 35 minutes. Remove from heat and let rice stand, tightly covered and undisturbed, 30 minutes.

Discard zest (or save for garnish) and spoon loose rice onto a platter. Season rice with salt, then break crust into pieces and scatter over rice.

Cook's Notes

Rice can be parboiled and drained 4 hours ahead and transferred to a bowl. Keep, covered with a dampened paper towel, at room temperature.

Herbed Tomato Beans and Rice Supper

http://www.mealsmatter.org/recipes-meals/recipe/18527

1 can (28 ounces) diced tomatoes, drained

1 can (19 ounces) cannellini beans, drained and rinsed

One-quarter cup Red wine vinaigrette reduced-fat dressing

2 teaspoons each dried thyme leaves and minced garlic

1 cup shredded reduced-fat mozzarella cheese

2 tablespoons 100 percent grated Parmesan cheese

3 cups cooked brown rice

Preparation

Cook tomatoes, beans, dressing, thyme and garlic on medium heat 5 minutes or until heated through.

Spoon over rice. Sprinkle with mozzarella and Parmesan cheeses and serve.

Cook's notes: Substitute dried rosemary, crushed or dried basil for the thyme. You may also microwave tomato mixture on high 3 minutes or until heated through.

Source: http://www.centredaily.com/2012/04/30/3180108/family-meals-matter-rice-is-nice.html#storylink=cpy