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The Recipe Instructions |
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Ingredients
1 tsp olive oil
1/2 onion, chopped
2 garlic cloves, minced
2 cup cooked brown rice
1 sauce:
3 tbsp salsa
4 oz can green chilies -or-
2 to 3 anaheim or california chilies,, fresh
1/3 cup white vinegar
1/4 cup onion, chopped
1/2 cup cilantro, freshly chopped
Directions
RICE:
To prepare the rice, heat oil in a skillet. Add onion and garlic and
saute until onion is translucent.
Stir in cooked rice and heat thoroughly.
If using fresh chilies, grill or roast them by setting them under the
broiler until they start to blister and turn born. Turn chilies to
broil evenly. Place chilies in a plastic bag and let steam 5 minutes
or until cool. Remove from bag and peel skin using fingers or knife.
For the sauce, mix salsa, chilies and vinegar in a blender or food
processor.
Stir in onion and cilantro.
Pour chili sauce over rice and serve.
Yield: 4 servings, 3 cups
One Serving = 1/4 cup (with fresh chilies) Calories: 150 Protein: 3 g
Fat: 2 g Carbohydrate: 31 g Fiber: 2.5 g Cholesterol: 0 mg Sodium:
382 mg (with 2 fresh jalapeno peppers) Potassium: 203 mg
Exchange: 2 Starch/Bread
Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive
Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
Servings: 4
Diet Chili Rice Recipe brought to you by Diet Recipes To-Go
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