Free Healthy Recipe - Baked Mushrooms with Sesame Brown Rice

Dairy free, Gluten free, Low GI, Wheat Free

Copyright John Paul Urizar

Sesame seeds stirred through brown rice give it a nuttier flavour and added texture and have the added benefit of slightly lowering its GI. Altogether this is a delicious entrée or perfect companion to grilled fish or chicken.

1 cup brown rice
4 cups water
½ bunch silverbeet, roughly chopped with stalks removed
1 clove garlic, crushed
2 tbsp sesame seeds, toasted
750 grams large field mushrooms, (approx 8 medium sized), stalks removed
2 tbsp olive oil

Cook the brown rice for between 40 and 50 minutes or until tender. Drain and pour boiling water through the cooked rice to separate the grain.

Blanch the silverbeet in a large pot of boiling water for 1 minute before draining thoroughly and chopping into small pieces. Mix the silverbeet through the rice with the garlic and sesame seeds, and oil and season with sea salt and pepper.

Fill each mushroom with the rice mixture and place on a baking tray. Bake in the oven for 25 minutes.

Note: Sesame seeds were through to have originated in India as far back as 1600BC, where they represented a symbol of immortality.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 1 hr 15 mins
Ready in: 1.5 hrs

Suitable for:
Dinner, Lunch, Side Dish
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Nutritional Information - Per Serve
Kj 1521 kj
Calories 364 kcal
Fat 14.1 g
Saturated Fat 1.9 g
Total Carbohydrate 42.1 g
Total Protein 12.8 g
Fibre 8.6 g

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