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Brown Rice Tabbouleh
Prep Time: 20 min.
Total Time: 1 hour and 10 min. Serves: 4
1
⁄2 cup (125 mL) uncooked
Compliments Balance Instant
Long Grain Brown Rice
1 1 ⁄2 cups (375 mL) vegetable broth
2 tbsp (30 mL) Compliments
Organic Extra Virgin Olive Oil
2 tbsp (30 mL) lemon juice
1
⁄2 tsp (2 mL) minced garlic
1
⁄2 English cucumber, finely diced
4 Roma tomatoes, seeded and diced
1
⁄3 cup (75 mL) finely chopped parsley
1
⁄4 cup (60 mL) finely chopped fresh
Compliments Chives
2 tbsp (30 mL) finely chopped fresh
Compliments Mint
1
⁄4 tsp (1 mL) each salt and pepper
mushroom & blue cheese Penne
Prep Time: 10 min. Total Time: 30 min. Serves: 4
1 1 ⁄4 tsp (6 mL) salt, divided
1 ⁄2 pkg (190 g) Compliments Balance Whole
Wheat Penne Rigate
2 tbsp (30 mL) + 1 tsp (5 mL) Compliments
Organic Extra Virgin Olive Oil, divided
1 pkg (227 g) Compliments Organic Whole
White Mushrooms, sliced
1 pkg (227 g) Compliments Organic Whole
Mini Bella Mushrooms, sliced
1 leek (white part only), finely diced
3 cloves garlic, minced
1 tbsp (15 mL) fresh Compliments Thyme,
leaves only
1 cup (250 mL) thinly sliced snow peas
1 ⁄4 cup (60 mL) crumbled blue cheese
1 ⁄4 cup (60 mL) finely chopped fresh
Compliments Chives
Pepper to taste
1. Bring a large pot of water and 1 tsp (5mL) salt
to a boil. Cook the pasta according to package
directions. Reserve 1 ⁄4 cup (60 mL) of the pasta
water before draining. Return pasta to pot, toss
with 1 tsp (5 mL) olive oil and cover to keep warm.
2. Meanwhile, heat 1 tbsp (15 mL) of the olive oil
in a large skillet over medium-high heat. Add the
mushrooms, cooking until lightly golden. Transfer
the mushrooms to a plate. Return skillet to the
heat, add the rest of the olive oil and cook the leek,
garlic and thyme, until tender, about 5 min. Return
the mushrooms to the skillet, plus the snow peas
and reserved pasta water. Cook, stirring, until
snow peas are tender-crisp, about 2 min.
3. Add the cooked penne to the skillet and stir
to heat through. Divide the pasta into 4 bowls
and garnish with 1 tbsp (15 mL) each blue
cheese and chives. Add remaining salt and
pepper if desired.
Per serving (1 1 ⁄2 cups/375 ml): 340 calories,
14 g protein, 12 g total fat (3 g sat. fat), 5 mg
cholesterol, 47 g carbohydrates, 7 g fibre,
430 mg sodium
1. Rinse the rice and drain well. Combine
the rice and broth in a saucepan and
bring to a boil. Cover and reduce heat
to a low simmer. Cook until the liquid is
absorbed, 40 to 45 min. Remove from
heat and let stand for 5 min. Fluff with a
fork and transfer to a large bowl to cool
to room temperature.
2. In a mixing bowl, whisk together the
olive oil, lemon juice and garlic. Stir in the
diced cucumber, tomatoes, cooled rice,
parsley, chives and mint until blended.
Season with salt and pepper. Cover and
refrigerate until ready to serve.
Per serving (1 cup/250 ml): 190 calories,
4 g protein, 8 g total fat (1 g sat. fat),
0 mg cholesterol, 28 g carbohydrates,
2 g fibre, 290 mg sodium
Go for good fats
Olive oil is the main source of fat in Mediterranean cuisine. Depending on where it comes
from, flavour, fragrance and colour of olive oils vary. Extra virgin is the result of the first cold
pressing (a chemical-free process that involves only pressure) of olives – considered to be
the finest and fruitiest of all olive oils. Its colour can range from gold to bright green – the
deeper the shade, the more intense the flavour. Virgin is still a first press, but has higher
acidity (due to different pressing pressure), while pure olive oil combines refined along with
virgin or extra virgin oils. Virgin and extra virgin olive oils are best for low-heat cooking like
sautéeing, dressing salads and dipping with crusty bread.
36 Inspired | spring 2011