EatingWell


2
5
What's This?
Serving size 6
Prep Time
Total Time

Ingredients

2 small leek or 1 large leek, white and pale green parts only1 Tbsp butter1 ½ cup brown basmati rice, rinsed1 Tbsp Dijon mustard¼ tsp salt¼ tsp freshly ground pepper3 cup vegetable broth1 lb asparagus, trimmed and cut into 1-inch pieces8 oz lump crabmeat, any shells or cartilage removed2 Tbsp minced fresh tarragon or dill1 lemon, cut into 6 wedges

Directions

1. Preheat oven to 350°F.

2. Cut leeks in half lengthwise; rinse thoroughly under water. Cut crosswise into thin slices, place in a colander and rinse again.

3. Melt butter in a large ovenproof skillet or Dutch oven over medium heat. Add the leeks; cook, stirring often, until softened, 3 to 4 minutes. Stir in rice; cook, stirring frequently, until the grains become somewhat translucent, about 1 minute. Stir in mustard, salt and pepper until combined. Pour in broth and bring to a simmer, scraping up any browned bits.

4. Cover the pan. Bake the rice for 40 minutes. Then sprinkle asparagus and crab over the rice, replace the cover and continue baking until the rice and asparagus are tender, about 15 minutes more. Stir in tarragon (or dill). Serve with lemon wedges.

Test Kitchen Note: Perfectly cooked rice is not simple. In fact, it’s something that we struggle with occasionally in the Test Kitchen. To have the most success cooking whole-grain rice, we recommend using a pan with a tight-fitting lid, cooking on your coolest (or simmer) burner and making sure the rice is simmering at the "lowest bubble." While testing the recipes that use less than 1 cup of dry rice, we found that the cooking time varied greatly depending on what stove we used. Although whole-grain rice usually requires 50 minutes of cooking, we found smaller volumes of rice were sometimes done in as little as 30 minutes (and burned at 50 minutes). So, when cooking a small batch of rice, start checking it after 30 minutes to make sure it doesn’t burn.

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Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 6 Total

  • Calories 231 6%
  • Calories from fat 36 16%
  • Total Fat 4gm 21%
  • Sodium 515mg 16%
  • Total Carbohydrates 40gm
  • Fiber 4gm
  • Protein 12gm
  • Cholesterol 49mg 13%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Lunch, Diabetic, Gluten Free, Healthy, Low Cholesterol, Low Fat, Rice, Vegetable, Crab, American, Baking, Spring, Summer

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