Archive for February, 2011

Nutty Rice

Tuesday, February 1st, 2011

A nutritious, delicious, delectable and low cholesterol rice dish that is sure to have diners asking for seconds.

Ingredients:

1/4 tsp thyme, or 2 tsp fresh

1 bay leaf

1/2 cup parsley

1 cheesecloth

3 tbsp pine nuts, or chopped walnuts

1/4 tsp salt to taste (optional)

1-1/4 cups long-grain rice

1 tbsp virgin olive oil

1 cup vegetable stock (see September 2007)

1-2/3 cups water

Directions:

Preheat oven to 350°F. Place first 3 ingredients in a piece of cheese cloth and tie with a string to make a bouquet garni. Heat oil in a heavy saucepan over medium heat. Sauté rice 1 minute or until rice is opaque and oil is absorbed. Stir in water, stock, salt and bouquet garni and bring to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed. While rice is cooking,
place pine nuts in a shallow pan and toast in oven 5-7 minutes, or until golden. Shake pan at 3 minute intervals. Transfer to a dish to cool. Discard bouquet garni. Stir pine nuts or walnuts into rice.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 150; % Calories From Fat 47.4%; Total Fat 7.9g; Saturated Fats 0.8g; Mono-unsaturated Fats 3.7g; Poly-unsaturated Fats 2.6g; Cholesterol 0mg; Sodium 390mg; Total Carbohydrates 17g; Dietary Fiber 0.7g; Sugar 0.8g; Protein 2.5g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin K 130 mcg
Vitamin A 760 IU
Vitamin E 1.2 mg
Pantothenic Acid 0.26 mg
Vitamin B6 0.062 mg
Choline 5.6 mg
Riboflavin B2 0.029 mg
Vitamin D 0 IU
Vitamin B12 0 mcg

Vitamin C 10 mg
Niacin B3 1.2 mg

Minerals:

Sodium 390 mg
Zinc 0.76 mg
Copper 0.14 mg
Iron 1.5 mg
Calcium 21 mg
Manganese 0.82 mg
Magnesium 27 mg
Potassium 98 mg
Fluoride 92 mcg
Phosphorus 63 mg
Selenium 4 mcg