The more I’m learning about the imporance of cooking with fresh ingredients, whole grains and making truly, healthy meals; my ‘go to’ kitchen larder of recipes is rapidly changing.
Having undergone a major health crisis in 2013, I’m reconsidering everything I’ve learned about cooking. In talking with my specialist about food and what is the MOST impactful in maintaining optimum health his words were: vegetables, fruits and whole grains; while limiting meat as much as possible.
I no longer use a microwave for cooking vegetables, and have replaced it with a very large, stainless steel, tiered steamer; it’s perfect for steaming LOTS of veggies. Another plus of steaming, you can use the water left in the pan for making soup.This dish makes a nice lunch or dinner and is loaded great layers of flavor. Enjoy! Annie
Teriyaki Vegetables Over Brown Rice
6 large carrots, sliced
3 cups of broccoli florets
4 cups of cooked, brown rice
½ cup sake
¼ cup mirin (sweet Japanese rice wine)*
¼ cup soy sauce
1/4 teaspoon sesame oil (can find the Asian food section)
2 tablespoons cornstarch
Measure brown rice to serve four people. Wash rice several times in cool water until the water is clear, and cook in a heavy pan, according to directions on the package. When done, fluff with a fork and cover until ready to serve.
Prepare vegetables. Wash, scrub and peel carrots. Slice into 1/4-inch pieces. Break up a head of broccoli into florets, and keep stems for soup making.
Boil or steam your vegetables. If steaming, fill the bottom pan with water for steaming and bring to a full boil. Turn down the heat to a simmer. (Note: Carrots will take longer to steam than broccoli, so you’ll need to steam them first.) Place as many carrots into the basket as possible to steam. When carrots are tender, place steamed carrots in a large casserole and cover to keep warm. Steam broccoli and place in casserole.
When it comes to steaming veggies, I prefer to steam all of my vegetables at one time; using a large, stainless steel tiered steamer. Begin steaming carrots on the lowest tier for 8 minutes, then add the broccoli to the top tier. Cover and steam until broccoli is done. Keep covered until brown rice and teriyaki sauce are ready.
In a medium, heavy saucepan: add sake, murin and soy sauce. Bring to a boil. Turn down heat, simmer uncovered for 5 minutes. In a small container, make a slurry of cornstarch and a small amount of water. Add cornstarch mixture to teriyaki misxture and continue stirring until sauce is thickened, and still pourable. Add sesame oil. Stir sauce until well blended. Remove from heat and cover.
*Note: If you’re unable to find murin for this recipe, mix 1/4 cup of sake with 1-2 tablespoons of sugar.
Sccop a generous portion of cooked, brown rice onto a plate. Top with steamed carrots and broccoli; drizzle generously with teriyaki sauce and serve. It’s a simple, and easy way to get more vegetables and whole grain into your diet; all the while, tasting great too. Enjoy! Annie