The bowl of rice, savoy cabbage and cauliflower is a healthful first course that has the antioxidant and anticancer properties of the crucifers, namely savoy cabbage and cauliflower, and the properties of brown rice, rich in antioxidants and fiber, important to give a sense of satiety, able to improve the functioning of the intestine and to control the levels of cholesterol. Brown rice avoids also the dangerous peaks blood glucose.
Ingredients for 4 people
250 g of brown rice
1 small savoy cabbage
1 cauliflower
2 tablespoons of breadcrumbs
1 tablespoon of nutritional yeast flakes
1 pinch of nutmeg
1 tablespoon of grated parmisan cheese
1 onion
Extra virgin olive oil
Salt
pepper
Rinse the brown rice under running water, boil it in salty water in accordance with the timing reported on the pack. Cut the leaves of the savoy cabbage into thin slices, rinse them and boil for about 8 minutes. Divide the cauliflower into florets and steam for about 10 minutes. In a frying pan sautè in a little oil the onion cut into thin slices. Add the boiled brown rice and the vegetables and cook for some minutes, add salt and pepper. Pour the rice with the vegetables in a bowl with a little oil and some breadcrumbs, stir with a spoon. Add on the surface breadcrumbs, the nutritional yeast flakes, the grated parmisan cheese, the nutmeg. Complete with a little oil. Bake in the oven at 180° for 20 minutes. Serve hot as well as cold, it is always very tasty.
