Number of servings :
Type of meal : | Main Courses | Main Courses
Special diet :
2 tsp (10 mL) olive oil
6 scallions, thinly sliced
4 cloves garlic, minced
1 cup (250 mL) brown rice
1-1/2 cups (375 mL) water
1 cup (250 mL) reduced-sodium, fat-free chicken broth
3/4 tsp (3 mL) salt
6 Kalamata olives, pitted and coarsely chopped
2 large tomatoes, cut into large wedges
8 oz (250 g) cooked chicken breast, cut into bite-size pieces
1 cup (250 mL) chopped cilantro
1 tbsp (15 mL) white wine vinegar
Heat oil in medium saucepan over low heat. Add scallions and garlic, and cook until scallions are tender, about 3 minutes. Stir in brown rice, water, broth, and salt. Bring to a boil. Reduce to simmer, cover, and cook until rice is tender and all liquid has been absorbed, about 45 minutes.
Just before serving, stir olives, tomatoes, chicken, cilantro, and vinegar into rice. Start your meal with low-fat guacamole. Accompany the rice and chicken dish with a green bean salad. For dessert, enjoy pineapple sorbet. Health Hint: Brown rice contains a healthful phytochemical called oryzanol, which is thought to help guard against cardiovascular disease.
There is also an abundance of the heart-helping B vitamins folate and B6 and the mineral magnesium in brown rice. And because brown rice is a whole grain with its bran intact, it is an exceptional source of fibre, furnishing about three times more fibre than white rice.
Makes 4 servings.
Imported on 2011-01-20 16:41:26 — Original ID:1635