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.
- 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
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.
Prep time: 10 minutes
Cook time: 25 minutes
Yield: 4 servings
Serving size: 1 C rice
Each serving provides:
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
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.