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    October 2009

    Basic Brown Rice

     

    • 1 cup long grain brown rice, rinsed and drained
    • 2 1/2 cups water
    • 1 tsp. unsalted butter
    • freshly ground pepper

     

    Combine brown rice, water and a dash of salt in heavy saucepan. Bring to a boil over medium high heat. Boil 5 minutes. Lower heat as low as possible. Cover pan tightly and let rice  simmer  45 minutes, without lifting lid. After 45 minutes, turn off the heat, and  let stand  covered 10 minutes. Add butter, fluff with a fork and serve seasoned with pepper to taste.

     

     

    Brown Rice and Green Chilies

     

    • 1 cup long grain brown rice
    • 3 cups water or low sodium chicken broth
    • 1/4 cup onion, chopped
    • 1 (4 oz.) can roasted green chilies, drained and diced
    • 1 tomato, chopped
    • 1/2 cup shredded low fat cheddar cheese
    • 1 tbsp. fresh cilantro or parsley, chopped (optional)

     

    Combine brown rice, water or broth, onion and a dash of salt in heavy saucepan. Bring to a boil over medium high heat. Boil 5 minutes. Lower heat as low as possible. Cover pan tightly and let rice  simmer  45 minutes without lifting lid. Add diced green chilies, chopped tomato, and shredded cheese. Turn off the heat and  let stand  covered 10 minutes. Fluff with a fork.  Top with chopped cilantro or parsley, if desired. 

     

     

    Brown Rice with Zucchini and Carrots

     

    • 1 cup long grain brown rice
    • 1 cup low sodium vegetable broth or water
    • 1 1/2 cups water
    • 2 tsp. unsalted butter
    • 3/4 lb. zucchini, cut into 1/4 inch slices and quartered
    • 2 carrots, peeled, sliced and quartered into small pieces
    • 1/2 tbsp. fresh oregano or 1/2 tsp. dried oregano
    • 1/4 cup cheese, shredded (optional)

     

    Combine rice, vegetable stock, water and butter in a heavy saucepan over high heat; season with a dash of salt and pepper to taste. Bring to a boil over medium high heat.  Boil 5 minutes.  Lower heat as low as possible. Cover andsimmer  40 minutes. Add zucchini, carrots, and oregano without stirring. Cover and  simmer  another 10 minutes or until rice and vegetables are tender and liquid is absorbed. Fluff with a fork and top with shredded cheese, if desired before serving.