Asian Brown Rice

From EatingWell: The EatingWell Diet (2007), EatingWell Serves Two

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: 10 minutes

Total Time: 30 minutes

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

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

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

Type of Dish: Side dish, potato/starch

Publication: EatingWell Serves Two; The EatingWell Diet (2007)

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