FW: [C-F] DIABETIC BROWN RICE WITH CHILIES

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Subject: [C-F] DIABETIC BROWN RICE WITH CHILIES

Date:

Fri, 15 Jun 2012 10:36:26 -0500

DIABETIC BROWN RICE WITH CHILIES

Yield: 2 cups

Servings: 2 servings as main course, 4 servings as side dish

Source: The New Family Cookbook for People with Diabetes

via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1/2 cup uncooked brown rice

1/2 cup plain low-fat yogurt

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

2 ounces (1/2 of a 4-ounce can) green chilies, drained and chopped

1/4 cup (1 ounce) shredded reduced-fat

Monterey Jack/Colby blend cheese

DIRECTIONS

Cook the brown rice according to the package directions,

omitting salt. While the rice is cooking, preheat the oven

to 350 degrees F. Prepare a 1-1/2 quart casserole with

non-stick pan spray

Add the yogurt, salt, and pepper to the cooked rice; mix well.

Place half of the mixture in the bottom of the casserole. Top

with half the chilies and half the cheese. Repeat the layers,

topping with the remaining cheese.

Bake, uncovered, about 25 to 30 minutes, or until the top is

lightly browned.

Nutritional Information Per Serving (1 cup):

Calories: 288, Fat: 6 g, Cholesterol: 20 mg, Sodium: 559 mg,

Carbohydrate: 44 g, Dietary Fiber: 3 g, Sugars: 11 g, Protein: 15 g

Diabetic Exchanges: 3 Starch/Bread, 1 Lean Meat