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Savory Brown Rice

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Savory Brown Rice Department of Health and Human Services

Hat's off to the United States Government for their flavor meter! Savory Brown Rice is not only easy to make and packed with flavor but it's also Healthy!

In our ongoing effort to point out the great work the United States Government does on offering healthy recipes we decided to feature one heck of a side dish!

This savory, rich side dish is great with steak, pork, and chicken dishes. It takes advantage of low sodium ingredients, only a small amount of olive oil, only a dash of salt, and plenty of tasty veggies.

Our suggestion is to add a few more flavor boosters such a splash of lemon or lime juice.

Ingredients:

  • 1 Tbsp olive oil
  • 1 C onion, chopped
  • 1 C portabella mushrooms, rinsed,
  • halved, then thinly sliced
  • 1/2 C celery, rinsed and finely diced
  • 2 C low-sodium chicken broth
  • 1 C instant brown rice, uncooked
  • 1/4 C dried parsley
  • 1/4 tsp salt
  • Ground black pepper to taste

Directions:

In a 4-quart saucepan, warm olive oil over medium heat. Add onion, mushrooms, and celery. Cook and stir for 5–7 minutes, until all vegetables are soft, but not brown.
2 Stir in the chicken broth, brown rice, parsley, salt, and pepper. Cover. Bring to a boil over high heat.
3 Reduce heat to medium. Cook according to brown rice package directions, about 5–10 minutes. Drain off any excess liquid. Fluff with a fork. Serve immediately.

Nutritional Information:

Prep time: 10 minutes
Cook time: 25 minutes
Yield: 4 servings
Serving size: 1 C rice

Each serving provides:
Calories 246
Total fat 5 g
Saturated fat 1 g
Cholesterol 2 mg
Sodium 221 mg
Total fiber 4 g
Protein 7 g
Carbohydrates 43 g
Potassium 314 mg

Source: Department of Health and Human Services

SOURCE NOTES:

The National Heart, Lung, and Blood Institute (NHLBI) would like to give special thanks to those involved with the development of Keep the Beat™ Recipes: Deliciously Healthy Dinners.
Recipes were developed by David Kamen, PCIII/C.E.C., C.C.E., C.H.E., Chef/Instructor at the Culinary Institute of America, and Colleen Pierre, M.S., R.D., L.D.N., consultant and winner of a James Beard Foundation award in nutrition journalism. Recipe testing was conducted by Northern Illinois University Nutrition and Dietetics Program students and faculty and managed by Beverly Henry, Ph.D., R.D., Assistant Professor.
Photographs were taken by Ben Fink Photography. The NHLBI nutrition staff who provided technical expertise and direction for the cookbook include Janet De Jesus, M.S., R.D., Karen Donato, S.M., R.D., and Darla Danford, D.Sc., M.P.H., R.D.

Kent Whitaker

Kent Whitaker, also known as "The Deck Chef," is a culinary writer and cookbook author. He's also penned Young Reader and History titles. The former winner of the Emeril Live Food Network Barbecue Contest also covers football, motorsports, and bass fishing. Kent currently lives in East Tennessee with his wife, son, and a couple of dogs that love when he fires up the smoker or grill.