Weekday menu planning no longer starts with a center-of-the-plate animal protein. These days, pasta, grain, legume, and vegetable dishes, previously relegated to “sides,” motivate many a dinner.
Sure, we still enjoy roast chicken, steaks, chops and more. We just eat fewer animal proteins and eat them less often. As much for health reasons, environmental concerns and economic advantages, as for the vast variety of grains and vegetables that contribute to any meal.
Consider the myriad possibilities when you select pasta, rice or grains as the basis for dinner: Sauced or not, strewn with vegetables and herbs, scattered with modest bits of shredded meat or fish, topped with toasted nuts or onions for crunch. You see what I mean.
When the school week dictated our mealtimes, dinner often started with a skillet of boxed, seasoned rice and pasta. You know, the San Francisco treat. Today, I prefer to start with a flavorful rice, such as basmati or jasmine and add toothsome orzo pasta for its texture and small contribution of protein and fiber. Alternatively, swap the orzo with protein-packed quinoa (rinsed before adding to pan), or fiber rich tiny Le Puy lentils. Pearled barley or farro are other ideas.
Saute the rice and orzo (or its substitute) with onion in butter and oil to add flavor and to create a pilaf-style texture (fluffy not gummy) in the final dish. Then add the broth (less than most packages direct) and seasonings. After the mixture comes to a boil; reduce the heat to as low as possible and cover the pan tightly. Resist the urge to open the lid; the rice and pasta need the condensing water.
While the mixture cooks, prepare your add-ins, such as diced cooked vegetables, shredded cooked chicken or browned ground meat, a handful of chopped tomatoes and a sprinkling of green onions. Keep it meatless if desired and consider adding sautéed tofu or chunks of cheese. Stir the warm or room temperature add-ins into the hot rice and pasta when its cooked and then serve.
- Browned ground lamb or sautéed eggplant, diced roasted red bell peppers, feta cubes, and chopped mint
- Tomato pasta sauce, thinly sliced fully cooked Italian-style chicken sausage, shredded mozzarella and dollops of pesto
- Shredded cooked beef or chicken, sautéed bok choy, cilantro, and green onions, a drizzle of dark sesame oil, and dollops of sriracha
- Sliced ripe tomatoes, fried eggs, and herbs
- Roasted butternut squash cubes, raisins, caramelized onions; replace dill with a 1/2 teaspoon garam masala or a combination of cinnamon and cumin
Rice and Pasta With Lemon and Dill
Serves 4- 1 tablespoon each: butter, vegetable oil or alternative
- 1/2 small onion, finely chopped
- 1 1/2 cups basmati or jasmine rice
- 1/2 cup orzo pasta (or Le Puy lentils, rinsed quinoa or farro)
- 2 cloves garlic, finely chopped or crushed
- 2 1/4 cups low-sodium chicken or vegetable broth
- 1/2 teaspoon salt (use 1/4 teaspoon if using regular chicken broth)
- Grated rind and juice of 1 small lemon
- 1/4 cup thinly sliced fresh dill fronds
- About 3 cups cooked meat or vegetable add-ins, optional
2. Stir in broth and salt. Heat to boil, then reduce heat to very low. Cover tightly and simmer, without lifting the lid, until rice is tender, 15 to 17 minutes. Remove from heat. Let stand 5 minutes.
3. Stir in lemon rind, lemon juice, and dill. Fluff with a fork. Stir in add-ins if using. Serve hot.
