Brown or White Rice
Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.
1 Tbsp vegetable oil ½ medium onion, chopped 2 cloves garlic, minced 2 cups long-grain brown or white rice 4 cups hot water ½ tsp salt ½ cup corn, peas, carrots, or peppers (optional), fresh or frozen |
- In medium pan, heat oil and sauté onion, garlic, and rice. Add hot water and salt. Bring to a full boil. Cover and simmer for 15 minutes without stirring. If desired, add vegetables, cover, and cook for an additional 5 minutes.
- Uncover, give rice a full turn, and cover again. Turn heat off.
- Let stand 15 minutes before serving.
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Yield: 6 servings Serving size: ½ cup Each serving provides: Calories: 270 Total fat: 3 g |
Saturated fat: less than 1 g Cholesterol: 0 g Sodium: 21 mg Calcium: 28 mg Iron: 2 mg |
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Reprinted with the permission of the Department of Health and Human Services.
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