Fennel & Rice Porridge- anti-cancer recipes- cook for your life

Fennel & Rice Porridge

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 7 ingredients

Fennel is wonderfully calming to the stomach. Cooked this way with rice into a thick simple porridge, as in this Fennel & Rice Porridge recipe, its anise flavor becomes sweet and delicious. Eggs...


Ingredients

  • 2 cups Basmati rice
  • 4 cups low-sodium chicken or vegetable stock
  • 6 cups water
  • 1 medium fennel bulb (about 2 cups) chopped
  • 2 cups frozen peas.
  • 4 eggs, hard boiled, peeled and quartered
  • ¼ cup fennel fronds, chopped (optional)

Nutrition Facts

Calories

552 cals

Fat

8 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

3 g

Carbohydrates

96 g

Sugar

9 g

Fiber

6 g

Protein

22 g

Sodium

521 mg

Directions

  1. In a large pot, combine rice, chicken stock, water, and fennel. Place the pot on the stove, set to medium heat.
  2. Bring the rice to a simmer and cover. Cook stirring occasionally for about 45 minutes or until the rice has absorbed most of the liquid and looks soupy. Stir in the peas, cook the porridge for a minute to thaw them. Remove from the heat and check for salt.
  3. Serve garnished with wedges of egg, and a sprinkle of fennel fronds.

Chef Tips

Never thaw frozen fruits and vegetables before cooking. Their flash frozen nutrients stay intact when cooked right from the freezer. They lose strength as they thaw.

For extra calories, stir in a teaspoon of sweet butter.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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