Recipes

Your family might be more inclined to like brown rice if it is in a mixed dish like this one.

Ingredients:

• 2 tablespoons canola oil
• 2 cups brown rice, uncooked
• 3 cups low-sodium chicken or vegetable broth
• 1 1/2 cups finely chopped white or yellow onions
• 2 teaspoons minced garlic
• 1 can (14 1/2 ounces) Mexican style tomatoes
• 1 bell pepper (any color), finely chopped
• Salt and pepper to taste (optional)

Preparation:
1. Heat canola oil in a medium nonstick saucepan over medium heat and saute the rice just until golden (about 5 minutes).
2. Add 1/2 cup if moisture is needed. Add the onions and garlic and saute for a couple of minutes.
3. Stir in tomatoes (including juice), the rest of the broth, and bell pepper. Bring mixture to a boil, then reduce heat to low. Simmer, covered, for 20 to 25 minutes or until the broth is absorbed. Add salt and pepper to taste, if desired, and serve.

Yield:
8 servings

Nutritional Information:
Per serving: 240 calories, 6 g protein, 43 g carbohydrate, 5.7 g fat (0.9 g saturated fat, 2.5 g monounsaturated fat, 1.6 g polyunsaturated fat), 2 mg cholesterol, 3.3 g fiber, 54 mg sodium (using low sodium chicken broth and canned tomatoes). Calories from fat: 21%.

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