The baked brown rice with spinach and cheese is a main dish based on spinach risotto made with brown rice and filled with melting cheese.
Two recipes in one!
You can enjoy your spinach risotto or proceed with the preparation of baked rice with spinach.
It represents an excellent alternative to arancini and rice balls: a deconstructed spinach arancino or rice ball.
I’ve learned to deconstruct arancin* by overcoming the difficulty of assembling deamidated brown rice and frying, and the process is done.
Let’s go in order!
• brown rice;
• deamidation;
deamidation takes two hours but significantly reduces the rice cooking time to 3-5 minutes depending on the desired consistency.
• cooking in a few minutes;
• doesn’t overcook.
For the preparation of a spinach risotto with brown rice:
• based on deamidated brown rice, therefore with a reduced glycemic impact;
• made with semi-cooked grains that reach the right consistency in very short times;
• that doesn’t overcook when left to rest in a pot with a lid.
Deamidate the brown rice in advance and prepare the spinach risotto in just a few minutes!
The baked brown rice with spinach and cheese is a complete meal that concentrates all the characteristics of a balanced meal in one dish.
- Difficulty: Easy
- Cost: Economical
- Rest time: 2 Hours
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stovetop, Electric Oven
- Cuisine: Italian
Ingredients
- 5 2/3 oz parboiled brown rice (cooking time 10')
- 7 oz spinach (in leaf, sold in a bag already selected and cleaned)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2/3 cup water
- 1 pinch salt
- 1 vegetable bouillon cube (homemade)
- 1 small glass white wine
- 2 tbsp Parmigiano Reggiano (grated)
- slices string cheese (weight according to food scheme)
- 1 pinch grated cheese (Grana Padano or Parmigiano)
- 1 pinch whole wheat breadcrumbs
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- 1 Bowl
- 1 Strainer
- 1 Colander
- 1 Pan
- 1 Knife
- 1 Cutting Board
- 1 Casserole with lid, preferably glass
- 1 Spatula in silicone
- 1 Cake Pan diameter 9.5 inches
- Parchment Paper
Preparation
Rice and Glycemic Index
• brown rice → GI 50;
• parboiled rice → GI 50;Which rice to choose?
✓ Choose a brown or parboiled rice.
I usually buy a parboiled brown rice:
• parboiled brown rice more taste and fiber, cooking time 10 minutes SCOTTI [not sponsored].How to deamidate the rice?
• Soak the rice in a bowl, in cold water, for 2 hours;
• Stir occasionally;
• Change the water a couple of times;
• Rinse it thoroughly under running water before use.After completing the deamidation process, drain the rice thoroughly by pouring it into a strainer.
If you taste a grain, you’ll feel like you’re eating rice that has undergone a first cooking.
Wash the spinach thoroughly under running water.
Let them drain in a colander.
The residual water plus the water they release during cooking will allow them to be sautéed without oil and without sticking to the bottom of the pan.Place the spinach in a pan, over high heat for a few minutes, stirring repeatedly until they are evenly wilted.
Remove, drain, and squeeze the spinach.
Chop them coarsely.
Season with a pinch of salt and a pinch of pepper.In a small saucepan, pour:
• 2/3 cup of water;
• a pinch of salt;
• a vegetable bouillon cube [alternatively, season by adding a stalk of celery];
and bring to a boil to obtain a quick vegetable broth.In a hot pan, pour the deamidated rice and toast or rather heat it up [it is a semi-cooked rice so the grains will never become hot as if they were raw].
Deglaze with some white wine and continue stirring until completely evaporated.Lower the heat, pour 100 ml (about 1/2 cup) of vegetable broth into the pan [using the remaining as needed] and mix.
Add the spinach.
Continue stirring with a silicone spatula.
Keep stirring for 3-5 minutes instead of 10 until the rice has absorbed almost all the broth; I stopped at 3 minutes.
If necessary, adjust the salt and grind the pepper.Off the heat, add the grated cheese and stir to blend.
Cover with a lid and leave to rest for 2-3 minutes.Your spinach risotto with brown rice is ready and you can enjoy it like this.
I filled my spinach rice timbale with string cheese.
Line a baking dish with a sheet of parchment paper; I used a 9.5-inch pastiera dish.
Pour half of the spinach risotto into the dish and level it with a silicone spatula.
Distribute some slices of string cheese, leaving the edges free.
Cover with the remaining spinach risotto and level with the silicone spatula.Distribute over the surface:
• the reserved slices of string cheese;
• a sprinkle of grated cheese;
• a sprinkle of whole wheat breadcrumbs;
and grind the pepper.
Briefly preheat the oven.
Bake at 350°F in a fan-forced oven for about 20 minutes until the cheese is melting and a crispy crust is obtained on the surface.Plate.
Your baked brown rice with spinach and cheese is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes. Here you find dedicated recipes.
Remember:
• Start the meal with a generous portion of vegetables [raw or cooked];
• A balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• Always prepare it respecting the proportions and food combinations indicated in your food scheme.
***
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FAQ (Questions and Answers)
Rice and Glycemic Index, Which to Choose?
• Can people with diabetes eat rice?
• Which type of rice is good for diabetics?
• Which rice has a low glycemic index?
Read the dedicated article ⇒ Rice and Glycemic Index, Which to Choose?String Cheese
• Mozzarella;
• Provola;
• Scamorza.
