Brown Rice, Goat Cheese and Walnut Patties

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I had some goat cheese in my fridge that needed to get used and found this great recipe in an email from Everyday Health.  These come together really quick once the rice is cooked.  I cooked the rice while working on homework and finished them up before starting a 12 hour shift at work!  I ate a couple patties with an arugula, tomato and avocado salad.  Yum!

Time Saving Tip: The recipe makes 6 patties, so there were some left over for Nick’s dinner that evening and for one of us to grab for lunch the next day.  I always make large portions of recipes to save time in meal prep the following days.  You could also make these and freeze them for grab and go meals during a really hectic week.

Brown Rice Versus White Rice

Brown rice is a whole grain that has just had the outer layer removed through milling, while white rice is brown rice that has also had its bran and much of its germ removed, which reduces its nutrient content.

Photo courtesy of lundberg.com

Photo courtesy of lundberg.com

Reasons to Switch to Brown Rice:

  • Brown rice has twice the manganese and phosphorus as white rice.  One cup of brown rice will provide you with over 80% of the recommended daily value for manganese!
  • It also has 2.5 times the amount of iron, 3 times the amount of Vitamin B3, 4 times the amount of Vitamin B1, and 10 times the amount of Vitamin B6!
  • Brown rice boasts a high fiber, which assists in weight loss
  • Brown rice is also a good source of the minerals selenium and magnesium.

See realfoodforlife.com and www.whfoods.com for more information.

Recipe:

Adapted from everydayhealth.com.

You’ll need:

  • 1/2 dry cup brown rice, cooked in 1 cup water
  • Olive Oil
  • 1 onion, chopped
  • 2-3 medium carrots, sliced
  • 1/2 cup walnuts (or pecans, or whatever you have in your pantry!)
  • 1/4 cup soft goat cheese
  • 1 large egg white
  • Salt, pepper, thyme

Directions:

  1. Cook the rice.  Once the water is absorbed, remove from heat and let stand, covered, for 10 minutes.
  2. Heat 2 tablespoons of olive oil in a skillet over medium heat.  Cook the onion until soft, and add the carrots.  Cook on low, stirring often, until the carrots soften and the onion is lightly browned.  Remove from heat.
  3. Preheat the over to 400 degree F.
  4. Transfer the cooked vegetables and brown rice to a food processor (my food processor is small so I had to do this in two batches).  Add the walnuts (or whatever nut you are using), goat cheese, egg white, thyme, salt and pepper.  Pulse until well blended but still course.  Transfer mixture into a large bowl.
  5. Heat about 2 teaspoons of olive oil in a large skillet over medium heat.  Scoop 1/2 cup of the mixture on the skillet and press down with a spatula to form a 3-inch patty.  Repeat until you have 6 patties.  Cook the patties until well browned, about 3-4 minutes on each side.
  6. Lastly, transfer the patties to a baking sheet and bake for about 10-15 minutes.

These are simple and versatile!  Play around with various additions and enjoy 🙂

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