Lemon rice with golden raisins and almonds
Dietitian's tip: Only the hull is removed during the processing of brown rice, so it has more fiber, vitamins and minerals than white rice does. Brown rice is also chewier and has more flavor.
SERVES 4
Ingredients
1/2 cup slivered almonds, coarsely chopped
3 tablespoons lemon juice
2 teaspoons lemon zest
1 cup uncooked brown rice
1 3/4 cup unsalted chicken broth
1/4 cup chopped onions
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 tablespoon trans-free margarine
1/3 cup water
1/2 cup golden raisins
1 cup frozen peas
5 tablespoons honey
Directions
Preheat the oven to 325 F. Lightly coat a baking sheet with cooking spray.
Spread the almonds on a baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.
Add water to the bottom of a double boiler. In the top section, place the lemon juice, lemon zest, rice, broth, onions, cinnamon, nutmeg and margarine. Heat the double boiler, stirring occasionally. Cover and simmer for 30 minutes or until the liquid is absorbed.
In a small saucepan, add the water and raisins. Bring to a simmer, cover and cook for 5 minutes. Add the peas and simmer an additional minute. Add the raisin and pea mixture to the rice in the double boiler and simmer until all the liquid is absorbed, about 15 to 20 minutes more.
Mix and fluff the rice mixture and transfer it to a serving dish. Sprinkle with toasted almonds and drizzle with honey. Serve immediately.
Nutritional Analysis(per serving)Calories 318 Cholesterol 0 mg
Protein 7 g Sodium 65 mg
Carbohydrate 56 g Fiber 5 g
Total fat 8 g Potassium 302 mg
Saturated fat 1 g Calcium 56 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 3
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Nonstarchy vegetables 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1
http://www.mayoclinic.com/health/hea...ecipes/NU00406
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