I am definitively closing the broccoli, cauliflower, and other purely winter vegetable season with this wonderful recipe, which nonetheless opens the door to a fresh and almost spring-like dish. And after the big Easter feasts, it’s very important to get back on track with fats and calories, bringing more nutritionally balanced dishes to the table! Therefore, today I propose a healthy and genuine one-dish meal, thanks to the choice of brown rice, which retains all its nutritional properties, not having undergone the refining and bleaching process typical of classic rice or other grains. Furthermore, it does not contain gluten or lactose, so it is particularly suitable for celiacs and those who cannot consume dairy in general. Inside, we find cauliflowers, antioxidant and anti-inflammatory foods, very rich in minerals and vitamins. Another noteworthy fact is that they are also indicated in case of diabetes, as they contribute, with their action, to the control of blood sugar levels. The addition of a citrus note not only gives the whole a fresh and delicate flavor but also provides well-being for our body, specifically for the heart and circulation. Oranges, in fact, offer us plenty of fibers and vitamins and are highly recommended in a low-calorie diet. This is added to all the qualities of the white meats of cod, low in fats, and rich in Omega 3, known for their ability to reduce bad cholesterol. In short, a real panacea that we should all prepare for our family and consume more frequently!
Here are some recipes with rice or other grains that might interest you:
- Difficulty: Very easy
- Cost: Medium
- Rest time: 10 Minutes
- Preparation time: 35 Minutes
- Portions: 4
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
⚠ THIS RECIPE CONTAINS ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, while it won’t cost you anything extra!
- 1 3/4 cups brown rice
- 4 cups cups cauliflower
- 9 oz oz cod fillets, frozen or fresh, well-boned
- 1/2 cup cups pitted black olives
- 2 oranges
- 10 black olives
- to taste garlic powder
- to taste mint
- 1 pinch salt
- 3 1/2 tbsp tbsp extra virgin olive oil
- 3 tbsp balsamic vinegar
- 1 orange juice
- to taste chives
- 1 pinch salt
- to taste pepper
Preparation
Wash and clean the cauliflower. Cut the florets into not too thick slices and place them on a baking sheet lined with parchment paper (fig. 1).
Emulsify the oil with the orange juice filtered with the help of a strainer (fig. 2).
Add the balsamic vinegar and a pinch of salt (fig. 3).
Complete with pepper, garlic powder, and chives to taste and mix with the help of a hand whisk (fig. 4).
Brush the cauliflowers well with this emulsion. Bake at 375°F for 25′, then turn them over and let them cook for another 5/8′ (fig. 5).
Meanwhile, bring a quantity of water equal to about twice its volume to a boil and cook the rice over low heat for 35′, or according to the times indicated on your package. Then turn off the heat, salt, and cover with a lid for 10′ to absorb all the water (fig. 6).
After this time, collect the rice in a salad bowl and fluff it slightly with the tines of a fork (fig. 7).
Also add the cauliflowers and the remaining emulsion (fig. 8).
Peel the oranges and cut them into segments (fig. 9).
Add half of the segments and the pitted olives (fig. 10).
Then blanch the cod fillets in salted water for a few minutes (fig. 11).
Drain and cut them into small pieces on a cutting board (fig. 12).
Season with a drizzle of oil, the rest of the orange segments, a grind of pepper, and mint to taste (fig. 13).
Add the cod to the other ingredients, mix gently, and serve at room temperature.
And voila… the rice is ready to be enjoyed!
Bon Appetit from La Cucina di FeFè!
Storage
👉Brown rice with roasted cauliflower, oranges, and cod can be stored in the fridge in suitable refrigeration containers, preferably glass, for up to 2-3 days.
