light & luscious:
whole grain rice is nice
February 2007

(Family Features) Each year, many Americans mark the turn of the calendar page by resolving to diet and lose weight. But by trading resolutions for gradual, achievable long-term goals it’s easier to embark on permanent, positive lifestyle changes that will yield results and stand the test of time. “Making one or two small changes that can withstand a busy schedule yields significant results over time,” says Rochester registered dietician Carol Plotkin.

On average, Americans fall short of the USDA Dietary Guidelines for whole grain consumption, so increasing whole grains in meals is a meaningful change toward healthy eating. The new MyPyramid food guide program recommends consuming at least 3 ounces of whole grain bread, rice or cereal every day. Plotkin states that many healthful properties are removed when grains are refined, and only a small handful are added back in the enrichment process. To make sure that you get all the goodness grains have to offer, she advises choosing 100% whole grains most of the time. Heart-healthy whole grains, such as brown rice, are low in fat and cholesterol and provide healthful vitamins, minerals and fiber, as well as the carbohydrates needed for energy production.

Make Whole Grains a Priority – Simple switches in recipes and meals are an ideal starting point for more healthful eating. Whole grain foods aren’t just for breakfast, so begin by substituting nutritious brown rice for white rice in recipes. With brown rice products often ready to eat anywhere from 90 seconds to 30 minutes, healthy eating can be quick and convenient for your dinner table.

Southwest Chicken Brown Rice

1 T. canola oil
3/4 pound chicken breasts, boneless and skinless
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon salt
1 small onion sliced and separated
1 clove garlic, minced
8-ounce can tomatoes
1/3 cup salsa
1 cup instant brown rice
1 can kidney beans, drained and rinsed
1/4 cup Monterey Jack cheese, shredded
1/2 large avocado

1. Cut chicken into short, thin strips. Sprinkle chicken with cumin, chili powder and salt.

2. Heat oil in 10-inch skillet over medium heat. Add chicken; cook and stir until no longer pink.

3. Slice onion and separate into rings. Add onion and garlic; cook and stir 2 minutes.

4. Drain tomatoes, reserving liquid. Coarsely chop tomatoes; set aside. Add water to reserved liquid to make 3/4 cup.

5. Add liquid and salsa to skillet; bring to a boil.

6. Stir in rice; reduce heat. Cover tightly and simmer 5 minutes.

7. Stir in beans and chopped tomatoes. Remove from heat. Let stand, covered, until all liquid is absorbed, about 5 minutes.

8. Sprinkle with cheese and garnish with sliced avocado, if desired. Serves 4.

Nutrition Facts: (per serving) 511 Calories, 30 g Protein, 60 g Carbohydrate, 7 g Fiber, 18 g Fat, 4 g Saturated Fat

For more nutrition tips and meal ideas, visit www.unclebens.com.