When you’ve adopted this column for some time, you realize I completely love sheet pan recipes. They’re easy to arrange, require little monitoring throughout cooking and permit for straightforward cleanup. It doesn’t get higher than that.
The sheet pans that the majority residence cooks use, typically known as a half-sheet pan or rimmed baking sheet, measure 18-by-13 inches with a 1-inch rim. Heavy-gauge aluminum or stainless-steel pans are most popular as a result of they’ll face up to excessive temperatures with out warping throughout cooking. As a result of I often use some sort of steel spatula or serving utensil on my sheet pans, I want pans with out a nonstick coating.
For sheet-pan recipe success, it is best to lower greens to roughly the identical dimension for even cooking. Additionally choose greens that take roughly the identical period of time to prepare dinner. Our mixture of celery, carrots and onions labored very well.
We’re boosting our whole-grain consumption and utilizing brown rice in in the present day’s recipe. The main distinction between brown rice and white rice is the milling course of. Milling, or so-called whitening, removes the outer bran layer of the rice kernel, leaving white rice. The fiber-rich bran coating provides brown rice its mild tan coloration and chewy texture.
When you’re new to brown rice, remember that it does take longer to prepare dinner, about 50 minutes. Immediate brown rice, which has been precooked and dried, cooks in about 10 minutes and labored completely in our sheet pan recipe.
As a result of brown rice incorporates pure oils within the bran layer, it’s going to keep recent within the pantry for about six months. You possibly can prolong the shelf life by storing raw common and prompt brown rice within the fridge or freezer.
When freezing raw rice, the oldsters at Minute recommend inserting the rice in a labeled and dated freezer bag and eradicating as a lot air as doable. When able to prepare dinner, take away the rice from the bag and comply with package deal cooking directions. There isn’t a must defrost the rice earlier than cooking.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Coronary heart & Vascular Institute. For questions on in the present day’s recipe, name 313-972-1920.
Sheet Pan Fried Rice
Serves: 8 (½ cup servings) / Prep time: 10 minutes / Whole time: 35 minutes
2 tablespoons canola oil
2 tablespoons reduced-sodium soy sauce
2 tablespoons hoisin sauce
2 tablespoons water
2 teaspoons grated gingerroot
1 clove garlic, peeled and minced
3 cups cooked prompt brown rice (ready with out salt or fats)
1 cup diced celery
1 cup diced carrot
3/4 cup diced onion
Vegetable oil cooking spray
1 giant egg, frivolously overwhelmed
½ cup sliced inexperienced onion
Preheat oven to 400 levels. In a small bowl, whisk collectively oil, soy sauce, hoisin sauce, water, gingerroot and garlic. Reserve 2 tablespoons of soy sauce combination for later use. In a big bowl, mix cooked rice, celery, carrot and onion. Add soy sauce combination, minus reserved 2 tablespoons, to rice combination and toss to coat. Unfold rice and greens evenly over a big sheet pan coated with cooking spray. Bake for 20 minutes, stirring midway via the cooking course of. Take away fried rice from oven and drizzle with overwhelmed egg. Return fried rice to oven and prepare dinner an extra 5 minutes. Take away from oven and stir rice, breaking apart any giant items of cooked egg. Drizzle with reserved soy sauce combination and stir to coat. Add inexperienced onions and serve.
Created and examined by Darlene Zimmerman, MS, RD, for Coronary heart Good®.
152 energy (30% from fats), 5 grams fats (1 gram sat. fats, 0 grams trans fats), 24 grams carbohydrates, 3 grams protein, 211 mg sodium, 27 mg ldl cholesterol, 30 mg calcium, 3 grams fiber. Meals exchanges: 1 starch, 1 vegetable, 1 fats.
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