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Asian Brown Rice

:  The EatingWell Diet (2007), EatingWell Serves Two

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Crunchy water chestnuts and red bell pepper stirred into nutty brown rice is the perfect accompaniment for grilled teriyaki-marinated pork chops.


Asian Brown Rice Recipe

Makes: 2 servings, about 2/3 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 7/8 cup water, or broth
  • 1/3 cup brown rice
  • 1 teaspoon minced fresh ginger
  • 1/2 red bell pepper, diced
  • 1/4 cup chopped water chestnuts
  • Splash of reduced-sodium soy sauce
  • Splash of toasted sesame oil

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Preparation

  1. Bring water (or broth, rice and ginger to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, about 25 minutes. Let stand 5 minutes, then fluff with a fork. Stir in bell pepper, water chestnuts, soy sauce and oil.

Nutrition

Per serving: 130 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 38 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 49 mg sodium; 145 mg potassium.

Carbohydrate Servings: 2

Exchanges: 2 starch


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Recipe Categories

Type of Dish
Side dish, potato/starch
Ethnic/Regional
Asian
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
2
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Cooking for 2
Quick (total 30 min. or less)
Vegan
Vegetarian
Publication
EatingWell Serves Two
The EatingWell Diet (2007)
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