Beans & Rice
When waiting for 45 minutes for brown rice to cook seems just too long, instant brown rice--ready in 10 minutes--is a convenient alternative. Look for it in the rice aisle of your supermarket.
306.9 calories; protein 9.6g 19% DV; carbohydrates 58.2g 19% DV; exchange other carbs 4; dietary fiber 9g 36% DV; sugars 5.8g; fat 4g 6% DV; saturated fat 0.7g 3% DV; cholesterolmg; vitamin a iu 1027.3IU 21% DV; vitamin c 43.2mg 72% DV; folate 77.2mcg 19% DV; calcium 61.7mg 6% DV; iron 2.7mg 15% DV; magnesium 77.6mg 28% DV; potassium 514mg 14% DV; sodium 117mg 5% DV; thiamin 0.3mg 31% DV.
2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat