Tasty Brown Rice

Adapted from: Eating Well Through Cancer, by Holly Clegg & Gerald Miletello, M.D.

Authors’ note:  Brown rice adds flavor and fiber to your diet. This is the only rice that contains   

                           vitamin E.  The vegetables are an additional source of fiber.

1 Tbsp. extra virgin olive oil

1 tsp. turmeric

Black pepper - to taste

½ cup onion

3 cloves garlic

1 cup brown rice (uncooked)

1 (16 oz.) package frozen, assorted vegetables - (broccoli, carrots, snow peas or green peas)

1 can diced tomatoes

1 bay leaf

1 tsp. thyme

1 ¾ cup carton, free-range, sugar-free chicken broth

½ cup water

In large pot, heat olive oil, turmeric, and black pepper. Saute onion in oil mixture, adding garlic for last few minutes. Be careful not to over brown the garlic, it will become bitter.

Add veggies – stir until tender.  Add rice, tomato, bay leaf, thyme, broth, and water. Stir until well mixed.  Cover and bring to a boil. Reduce heat and cook until rice is done – about 20 - 30 minutes. Remove bay leaf.

Serves: 6 to 8

Optional: add salad shrimp.

Nutritional information per serving:

calories 141, protein 5 g, carbohydrate 23 g, fat 3 g, saturated fat 1 g, dietary fiber 2 g, cholesterol 2 mg.