137.Rice with a hot vegetable sauce Recipe: Low Fat, Low Sugar


For each person

2 oz / 50 g rice

olive oil

1 medium onion

4 oz / 100 g mushrooms

herbs as available (thyme, sage, rosemary etc)

green vegetable as available (chopped courgettes, broccoli, shredded cabbage, bean sprouts, banana plantain, carrot, swede)

  • Start by cooking the rice, either in a saucepan or microwave oven.
  • While this is cooking, cover the bottom of a frying pan thinly with olive oil and heat.
  • Chop the onion and drop into the oil, frying gently till beginning to turn transparent.
  • Chop the mushroom and add to the onion.
  • Fry together until the onion is golden brown and the mushroom softened.
  • Now cover with just enough boiling water to prevent the onion and mushroom from burning and simmer.
  • Towards the end of the cooking time, add the herbs and green vegetable and cover with a lid to simmer until the rice and vegetables are ready.
  • Serve the sauce on a bed of rice.
  • Add pine kernels or chopped nuts with the green vegetable.
  • Sprinkle sesame seeds on top.
  • Add garlic towards the end of the cooking period.
  • Use a little soya sauce for added flavour.