FW: Re: [C-F] DIABETIC BROWN RICE WITH BROCCOLI

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Subject: Re: [C-F] DIABETIC BROWN RICE WITH BROCCOLI

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Fri, 15 Jun 2012 10:42:12 -0500

Thanks for all of these!

Jan

[C-F] DIABETIC BROWN RICE WITH BROCCOLI

DIABETIC BROWN RICE WITH BROCCOLI

Yield: 2 servings

Source: " Mix 'n Match Meals in Minutes For People with Diabetes "

Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1-1/3 cups water

1/2 cup quick-cooking 30-minute brown rice

2 cups broccoli florets

1 teaspoon sesame oil

Salt and freshly ground black pepper to taste

DIRECTIONS

Bring water to a boil, add rice, lower to

medium heat, cover, and cook 25 minutes.

Add broccoli florets, cover, and continue to cook 5 minutes.

The water should be evaporated. If not, remove the cover and

cook a few minutes further. If the rice becomes dry before

it is cooked, add more water. Add oil, salt, and pepper.

Nutritional Information Per Serving (1/2 of recipe):

Calories: 210, Fat: 4 g, Cholesterol: 0 mg, Sodium: 22 mg,

Carbohydrate: 39 g, Dietary Fiber: 4 g, Sugars: 1 g, Protein: 7 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat