Brown rice Arancini with kale and fresh mozzarella cheese | Yellow dot | healthy balance food

Brown rice Arancini with kale and fresh mozzarella cheese | Yellow dot | healthy balance food


Kale fresh – washed, chopped (2 cups)

Garlic cloves – 3 pieces

Extra virgin olive oil – 1 Tablespoon

Brown rice – 1 cup

Vegetable broth – 2.5 cups

4 oz fresh mozzarella cheese ball

Low sodium bread crumb – 1 cup

Preparation method: Heat 1 teaspoon olive oil in a medium saucepan over medium-high heat. Add finely chopped garlic and cook until soft, but not browned. Add the kale and sauté for a minute or two. Add whole grain brown rice and broth. Cover and cook until done. It should take about 25-30 min. Set aside and let it cool. While rice mixture is resting, heat up the oven to 400 degrees for baking. Divide mozzarella cheese into 8 even balls. Put bread crumbs in a shallow bowl.

Using a soup spoon mix, smash up the rice mixture. Scoop up a golf ball-size round of the rice mixture. Place 1 cube of cheese into the center of the mixture and squeeze it into a compact ball. Mixture should make about 8 balls.

Coat each ball in bread crumb mixture well. Place the balls into an oiled baking tray and apply the remaining oil on top of the balls. Bake for 15 to 20 minutes until coating is lightly golden, flipping the balls over once for even browning. Arancini are traditionally eaten with marinara sauce.

NOTE: Somehow my balls became patty-shaped after the baking, but they were delicious 🙂

I used this healthy and simple recipe to make my marinara sauce. I used only 1 tablespoon of extra virgin olive oil and did not add any salt to make it even healthier. I added 1 teaspoon of sugar to enhance the flavor a little.

Recipe profile: Inspired by Italian cuisine

Nutrition profile and therapeutic health benefits: This food provides a healthy balance of calories, carbs, fat, protein, and dietary fiber. Whole grain brown rice is a source of healthy carbs and dietary fiber that should help in managing healthy blood sugars. This food is also an excellent source of vitamin K (> 30%), Manganese (> 60%), and a good source of B vitamins and protein.  Vitamin K is a fat-soluble vitamin that is important for blood clotting and regulating blood calcium levels, improving bone density and preventing from osteoporosis. Manganese is also essential for bone development and maintenance, especially when combined with calcium, zinc, and copper. Manganese also plays an important role in blood sugar regulation. B vitamins are a great source of energy. This food will make a great compliment to any meal as a side dish or can be consumed as a healthy snack. 
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Author: Shraddha Chaubey, MS,RDN,CD

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