zesty orange and onion rice - salad soup

[Guest guest]

can't recall if i posted this before.

 

it uses that quick cooking (less fiber) brown rice

 

 

* Exported from MasterCook *

 

Zesty Orange and Onion Rice

 

Recipe By :Jeanne Jones' Healthy Cooking (Rodale)

Serving Size : 8 Preparation Time :0:00

Categories : Grains Rice Salads

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons extra-virgin olive oil

2 garlic cloves -- minced

1 medium onion -- chopped

2 cups orange juice

1 teaspoon dried oregano -- crushed

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon ground cinnamon

1/8 teaspoon crushed red pepper flakes -- or to taste

1 1/2 cups uncooked quick-cooking brown rice

 

1. Combine the oil and garlic in a medium saucepan and cook over medium heat for

about 1 minute, or until the garlic sizzles. Add the onions and continue to

cook, stirring frequently, for 3 minutes, or until the onions are translucent.

 

2. Add the orange juice, oregano, salt, black pepper, cinnamon and red-pepper

flakes. Bring to a boil over high heat. Stir in the rice Cover, reduce the heat

to low and cook for 10 minutes, or until the liquid is absorbed. Fluff with a

fork.

 

Variation: * Substitute couscous for the brown rice (reduce time by 5 minutes).

*Mix cold leftovers with assorted greens and vegetables for a salad. *For soup,

thin leftovers with defatted low sodium stock/broth.

 

Each 1/2cup serving: Calories: 119; Fat: 1g.

 

Yield:

" 4 cups "

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Per Serving (excluding unknown items): 113 Calories; 1g Fat (10.8% calories from

fat); 2g Protein; 23g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 136mg

Sodium. Exchanges: 1 Grain(Starch); 1/2 Vegetable; 1/2 Fruit; 0 Fat.

 

NOTES : Orange juice is fabulous in low-fat cooking because it can be used to

replace fat while enhancing the dish's flavor, richness and nutritional profile.

Rice, too, is an extremely versatile ingredient, and brown rice, in particular,

is an excellent source of fiber. Instant brown rice takes only 10 minutes to

cook, making it an ideal ingredient when you’re in a hurry. For a more striking

presentation, serve the rice in hollowed-out oranges.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 752