Today we prepare a delicious stir-fried rice with vegetables and peas using deamidated brown rice, suitable for those with hyperglycemia.
Rice | glycemic index
– brown rice GI 50.
For those following a low glycemic index diet, it is useful to deamidate rice, i.e. reduce part of the starch through soaking and rinsing.
Frozen peas
Frozen peas are a convenient and quick solution and retain many of the nutritional properties of fresh peas.
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- Difficulty: Easy
- Cost: Budget-friendly
- Rest time: 2 Hours
- Preparation time: 10 Minutes
- Cooking time: 10 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
Adjust the quantities of rice and legumes according to your meal plan.
- 2/3 cup brown rice (parboiled, cooking about 10 minutes)
- to taste sauté mix (carrot, onion, celery)
- frozen peas (2 servings, weight according to your meal plan)
- 5 fl oz water (about 3 fl oz + 2 fl oz or a little more)
- 1 bouillon cube (homemade vegetable, optional)
- 1 pinch salt
- 1 pinch mixed whole pepper (with grinder)
- 1 teaspoon ground turmeric
- 1 drizzle extra virgin olive oil (added at the end)
- to taste chopped parsley
Suggested Tools
- Bowl
- Strainer
- Knife
- Cutting Board
- 1 Pan
Preparation
1] Using a fine-mesh strainer, rinse the rice under running water to remove part of the starch;
2] soak it in cold water for about 2 hours – for basmati rice 30 minutes is enough – stirring occasionally and changing the water at least a couple of times;
3] finally, rinse again and drain well.
Source: annachiararagone.it.
If you taste a grain, you’ll have the sensation of eating a pre-cooked rice.
Use fresh vegetables or a frozen sauté mix.
Clean and wash the vegetables well: carrot, onion and celery, then cut them into small pieces.About the carrot
Cooking changes the glycemic index of the carrot: raw food GI 30, cooked food GI 85, but the amount used in the preparation is small and is distributed among the portions; therefore, in general, the impact on blood glucose is negligible.
If you prefer, you can use a smaller amount compared to the onion and celery or omit it altogether.Rinse the frozen peas under running water to remove the glaze.
In a pan or wok, briefly heat the diced vegetables.
Add:
– about 3 fl oz of water;
– a vegetable bouillon cube;
– the frozen peas;
– a pinch of salt;
– a pinch of pepper;
and bring to a boil.
Let cook for about 5 minutes on low heat, stirring often to prevent the peas from sticking to the bottom of the pan.Add the deamidated brown rice to the pan with the vegetables and peas and add one teaspoon of turmeric.
Continue cooking for about 5 minutes on low heat, stirring often to prevent the rice from sticking to the bottom of the pan.
If it tends to dry out, add about 2 fl oz of water or more if necessary and continue stirring.
The cooking time indicated on the rice package is about 10 minutes but deamidation can slightly reduce it: check the rice texture and adjust accordingly.
Season with salt.
As an alternative to salt, you can use a reduced-sodium soy sauce with no added sugars.
Dress with a drizzle of extra virgin olive oil, cover with the lid and let the rice rest for a few minutes.Plate.
Grind a little more pepper and add chopped parsley.Your stir-fried rice with vegetables and peas is ready.
Enjoy your meal!
Rice and legumes make a complete dish; add your portion of vegetables to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, tips and variations
Storage
Stir-fried rice with vegetables and peas keeps in the refrigerator for 2 days in an airtight container.
You can reheat it in a pan, stirring over low heat until hot.
It’s also perfect for meals on the go.
Do not leave cooked rice at room temperature for more than 1-2 hours [to prevent growth of the bacterium Bacillus cereus, which can cause food poisoning].
Use a thermal container or an insulated bag.
Tips and variations
Avoid white rice and prefer low glycemic index varieties.
You can replace brown rice with basmati rice, red rice or black (Venere) rice.
You can add other vegetables and mushrooms to the preparation.
You can add freshly grated ginger.
FAQ – Questions and Answers
Rice and diabetes
Rice can be included in the diet of a person with hyperglycemia, prediabetes and diabetes in the portions and frequency indicated in the meal plan by the professional who follows them.
Combinations affect the glycemic response, which is always personal, and there are cases in which the professional deems it appropriate not to include it in the diet.Should deamidation be done for all types of rice?
In case of hyperglycemia, prediabetes and diabetes it is always recommended.
It helps reduce the amount of starch available for rapid absorption, with a milder glycemic impact.
Some rice varieties, even if cooked for a long time, tend to remain hard and chewy in the center.
Deamidation reduces cooking times and improves texture.Why rinse frozen peas?
To remove the glaze and ice film that can dilute the flavor during cooking.
Can I replace frozen peas with fresh peas?
You can cook fresh peas the same way as frozen peas.
Can I prepare it in advance?
Yes, you can cook it a few hours in advance and reheat it in a pan, stirring over low heat until hot.
Do not leave cooked rice at room temperature for more than 1-2 hours [to prevent growth of the bacterium Bacillus cereus, which can cause food poisoning].Can I add cooked ham and egg like Cantonese fried rice?
Not all meal plans allow combining multiple protein sources.
Don’t overdo the quantities of individual ingredients.
If you want to add egg:
– break an egg into a bowl, season with a pinch of salt and freshly ground pepper, and beat with a fork;
– pour the mixture into a nonstick skillet and as soon as it starts to set, scramble it;
– add the scrambled egg to the pan with the rice, vegetables and peas and toss for another minute.
Alternatively, add a crumbled hard-boiled egg.Can I add meat or fish?
Not all meal plans allow combining multiple protein sources.
Don’t overdo the quantities of individual ingredients.
Yes, you can add, for example, chicken or shrimp.
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Check out my review of the Kasanova 11 in (28 cm) wok pan.
