Cook Smart for a Healthy Heart, Reader's Digest Canada
Toasting the rice, then cooking with a herb and vegetable paste before adding stock and simmering, develops and enriches the flavour of this dish. The coriander rice makes a great accompaniment to grilled or roast chicken.
Place the pepper, onion, garlic, coriander and parsley in a food processor and blend to a very finely chopped paste. Alternatively, very finely chop them all together with a knife.
Heat the margarine and olive oil in a saucepan, add the rice and fry gently for 2–3 minutes until the grains are translucent.
Remove from the heat and stir in the herb paste. Return to the heat and cook for 2 minutes, stirring constantly. Pour in the stock, and season with pepper. Bring to a boil, then reduce the heat, cover and cook gently for 10–15 minutes or until the rice is tender and the stock is absorbed.
Remove from the heat and leave to stand, with the pan still covered, for 3–4 minutes. Then fork through to separate the grains. Serve green coriander rice hot, garnished with the coriander sprigs.
Per serving: 69 calories, 2 g protein, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 12 g total carbohydrate, 1 g sugars, 1 g fibre, 108 mg sodium
Green peppers are an excellent source of vitamin C, important for maintaining the body’s immune system. Even though some of the vitamin C is destroyed during cooking, useful amounts still remain.