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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Cooking is one of the oldest arts and one which has rendered us the most important service in civic life."

-Jean-Anthelme Brillat-Savarin, Epicure

The refrigerator light goes on...

This is a perfect recipe for those who think that they don't like brown rice. Cooking the rice a little bit longer will soften the brown rice, and adding the spices only enhances the nutty flavor. It's perfect for your family they may never know that it's brown rice.

Brown Rice

Brown rice is the more natural form of rice because it hasn't had the outer bran layer stripped away. The bran layer is high in fiber and other nutrients but it is the lovely nutty flavor and chewier texture that makes brown rice so appealing. I especially like to use brown rice in Mexican and Southwestern recipes.

I think that it works well in certain soups because of the savory nut-like flavor it adds. You can use an equal amount of white rice. The brown rice will need to cook longer so the bran layer is cooked well enough that it will not make the soup grainy. As with white rice shorter grain rice will have a higher starch content and make for a creamier, sticky rice than longer grain rice.

1/4 cup uncooked brown rice = 170 calories, 1g fat, 0g sat fat, 0.5g mono fat, 4g protein, 36g carbohydrates, 3mg sodium, 0mg cholesterol


 

Mexican Rice - Low Sodium Version



Servings = 2 | Serving size =3/4 cup

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

The cooked rice doesn't keep all that well.

2 1/2 cups water
1/8 tsp salt
1/2 cup brown rice
2 tsp olive oil
3 green onions (sliced crosswise)
1/4 large green bell pepper (diced)
1/4 large red bell pepper (diced)
1/4 tsp ground cumin
1/2 tsp chili powder
1/2 tsp dried oregano
cayenne pepper (to taste)

In a medium sauce pan, heat the water and salt. When the liquid boils, stir in the brown rice.

Reduce heat to medium-low and simmer, covered, for about 30 - 35 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains (about 1 tablespoon), remove the pan from the burner and let it stand, covered, for 3 minutes.

While the rice is cooking heat the oil in a medium skillet over medium heat. Add the shallots and cook, stirring occasionally. As the white part of the green onions and cook for about 1 minute. Add the peppers.

Cook for about 5 minutes, stirring frequently. Add the cumin, chili powder, oregano and cayenne pepper. Cook for about 1 minute stirring until the spices are well blended.

When cooked, set aside until the rice is done. When the rice is done, add the spiced veggies to the rice along with the green onion tops and stir well. Serve.

Nutrition Facts

Serving size = 3/4 cup

Servings = 2

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Amount Per Serving

Calories 244 Calories from Fat 55
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 1g 5%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 307mg 13%
Total Carbohydrates 43g 14%
    Dietary Fiber 4g 17%
    Sugars 4g  
Protein 5g  
Vitamin A 39% Vitamin C 154%
Calcium 4% Iron 10%
Vitamin K 58 mcg Potassium 350 mg
Magnesium 83 mg