Apple-Cranberry Wild Rice
Heather Horst
Lebanon, PA
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Makes 4 servings
Prep. Time: 10 minutes
Baking Time: 1½–2 hours
1½ cups water
⅓ cup raw brown rice
⅓ cup raw wild rice
1 tsp. dried savory
1 small leek (white portion only), coarsely chopped, or 3 Tbsp. chopped onion
1 tsp. olive oil
⅓ cup dried cranberries
¼ cup chopped dried apples
⅓ tsp. low-sodium chicken bouillon granules
½ tsp. onion powder
½ tsp. lemon-pepper seasoning
1. Lightly grease a 1½-quart baking dish.
2. Measure all ingredients into prepared baking dish. Stir thoroughly to mix well.
3. Cover tightly and bake at 350° for 1½–2 hours.
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Per Serving |
| Calories 170, Kilojoules 711, Protein 3 g, |
| Carbohydrates 36 g, Total Fat 2 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.7 g, |
| Cholesterol 0 mg, Sodium 158 mg, Fiber 3 g |
Wild Rice with Walnuts and Dates
Patricia Andreas
Wausau, WI
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Makes 8 servings
Prep. Time: 15–20 minutes
Cooking Time: 60–70 minutes
1 small onion, chopped
2 cups celery, chopped
1 tsp. extra-virgin olive oil
1 cup uncooked wild rice, rinsed and drained
14-oz. can low-sodium, low-fat broth (chicken, beef, or vegetable)
1 cup water
⅓ cup pitted dates
½ cup walnuts, chopped and toasted
1. In a 10” skillet, cook onion and celery in olive oil until tender. Remove vegetables and keep warm.
2. Add rice and sauté 3 minutes.
3. Add broth and water. Bring to boil and then reduce heat.
4. Cover and simmer 50–60 minutes, or until rice is tender.
5. Meanwhile, toast walnuts in dry small skillet over medium heat. Stir constantly.
6. Stir dates, walnuts, and reserved vegetables into rice. Cook uncovered 3–4 minutes.
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Per Serving |
| Calories 149, Kilojoules 623, Protein 6 g, |
| Carbohydrates 20 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 3 g, |
| Cholesterol 1 mg, Sodium 46 mg, Fiber 3 g |
Salsa Rice
Lois Stoltzfus
Honey Brook, PA
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Makes 6 servings
Prep. Time: 5–10 minutes
Cooking Time: 35–45 minutes
1 Tbsp. extra-virgin olive oil
½ cup low-sodium tomato juice
1½ cups water
½ cup salsa
¼–½ tsp. cumin
¼ tsp. chili powder
½ tsp. garlic powder
½ tsp. minced onion
1 Tbsp., or less, brown sugar
1 cup raw long-grain rice
1. Combine all ingredients except rice in a large saucepan.
2. Cover and bring to a boil.
3. Stir well. Add rice. Stir again.
4. Cover and cook on low 20–30 minutes, or until liquids are absorbed. Do not stir again until ready to serve.
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Per Serving |
| Calories 153, Kilojoules 640, Protein 3 g, |
| Carbohydrates 28 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 146 mg, Fiber 2 g |
Dietitian’s tip: To reduce the amount of sodium in this recipe, use homemade salsa instead of store-bought salsa. See the following recipes: Fresh Chunky Cherry Tomato Salsa (page 244), Fresh Salsa (page 244).
Doyle Rounds
Bridgewater, VA
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Makes 10 servings
Prep. Time: 5 minutes
Cooking Time: 20–25 minutes
1 cup raw brown rice
2¼ cups water
2 cups frozen peas, thawed
1 carrot, shredded
1½ tsp. salt-free herb seasoning
1 tsp. low-sodium chicken bouillon granules
1 tsp. lemon juice
1. In a large saucepan, combine first six ingredients.
2. Cover and bring to a boil.
3. Reduce heat and simmer 15 minutes, or until rice is tender.
4. Remove from heat and add lemon juice. Fluff with a fork.
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Per Serving |
| Calories 97, Kilojoules 406, Protein 3 g, |
| Carbohydrates 19 g, Total Fat 0.6 g, Saturated Fat 0.1 g, |
| Monounsaturated Fat 0.2 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol trace, Sodium 33 mg, Fiber 3 g |
Dietitian’s tip: Use any variety of herbs in this recipe: cilantro (Mexican), nutmeg (Middle Eastern), oregano (Italian), or rosemary (French). Also try different vegetables, such as green onions, thinly sliced tomatoes, eggplant, hearts of palm, sliced mushrooms, or asparagus tips. For variety, try roasting the vegetables first.
Lemon Curry Rice Mix
Susan Kasting
Jenks, OK
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Makes 16 servings
Prep. Time: 10 minutes
Drying Time for lemon rind: 1 hour
Cooking Time: 30–40 minutes
2 Tbsp. grated lemon rind
4 cups raw brown rice
1 cup golden raisins
1 cup slivered almonds
1 Tbsp. curry powder
1 tsp. ground white pepper
½ tsp. cumin
½ tsp. crushed red pepper
1. Dry lemon rind by spreading evenly on a plate for 1 hour.
2. Combine rind and remaining ingredients in a large zip-lock bag and mix until blended.
3. To use, mix 1 cup raw rice mixture with 2 cups water in a saucepan.
4. Cover and bring to a boil.
5. Reduce heat to very low. Cook, covered, 30–40 minutes, or until water is absorbed and rice is tender.
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Per Serving |
| Calories 239, Kilojoules 1000, Protein 5 g, |
| Carbohydrates 44 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.6 g, Polyunsaturated Fat 1.9 g, |
| Cholesterol 0 mg, Sodium 225 mg, Fiber 3 g |
Betty K. Drescher
Quakertown, PA
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Makes 6 servings
Prep. Time: 5–10 minutes
Cooking Time: 40–50 minutes
1 cup raw brown rice
1 Tbsp. extra-virgin olive oil
14½-oz. can artichokes, drained and cut into chunks
1. Cook rice according to package directions, using olive oil instead of butter or margarine.
2. When finished cooking, stir in artichokes.
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Per Serving |
| Calories 150, Kilojoules 628, Protein 3 g, |
| Carbohydrates 27 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.9 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 0 mg, Sodium 200 mg, Fiber 2 g |
Herbed Rice Pilaf
Betty K. Drescher
Quakertown, PA
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Makes 8 servings
Prep. Time: 15–20 minutes
Cooking/Baking Time: 50 minutes
2 cups raw brown rice
1 cup chopped celery
½ cup chopped onion
1 Tbsp. olive oil
4 cups low-sodium, fat-free chicken broth
1 tsp. Worcestershire sauce
1 tsp. low-sodium soy sauce
1 tsp. dried oregano
1 tsp. dried thyme
1. Sauté rice, celery, and onion in olive oil in skillet until rice is lightly browned and vegetables are tender.
2. Pour into lightly greased 2-quart baking dish.
3. Combine all remaining ingredients in a bowl. Pour over rice mixture.
4. Cover and bake at 325° for 50 minutes, or until rice is done.
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Per Serving |
| Calories 206, Kilojoules 862, Protein 6 g, |
| Carbohydrates 38 g, Total Fat 3 g, Saturated Fat 1 g, |
| Monounsaturated Fat 1.7 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 2 mg, Sodium 108 mg, Fiber 2 g |
Variations (not included in analyses):
1. Add ½ cup grated carrot to Step 1.
2. Add ½ cup chopped red bell pepper and 1 Tbsp. dried parsley to Step 3.
— Jean Turner, Williams Lake, B.C.
Dietitian’s tip: If you want to use fresh herbs in place of dried, double or triple the amount. Fresh herbs are less intense in flavor compared to dried.
Lizzie Ann Yoder
Hartville, OH
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Makes 6 servings
Prep. Time: 10–15 minutes
Cooking Time: 40 minutes
2½ cups low-sodium, fat-free chicken, or vegetable, stock
4 green onions (include green part), sliced
1 cup raw brown rice
¼ cup fresh, or frozen, corn
¼ cup instant non-fat dry milk
1 cup chopped tomato
¼ cup fresh basil, or 2 tsp. dried basil
¼ cup water chestnuts, drained and chopped coarsely
1. Combine stock and onion in large saucepan. Bring to a boil.
2. Stir in rice. Reduce heat. Cover and simmer 30 minutes.
3. Add corn, dry milk, tomato, basil, and water chestnuts.
4. Simmer about 10 more minutes, or until rice is tender.
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Per Serving |
| Calories 150, Kilojoules 628, Protein 6 g, |
| Carbohydrates 30 g, Total Fat 1 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 2 mg, Sodium 80 mg, Fiber 2 g |
Dietitian’s tip: Only the hull is removed during the processing of brown rice, so it has more vitamins and minerals than white rice does. The bran coating on brown rice is high in soluble fiber and, like oat bran, helps lower cholesterol. Brown rice has a nut-like flavor and is also chewier than white rice.
Curried Barley Side Dish
Diann J. Dunham
State College, PA
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 25–30 minutes
2 cups water
⅔ cup raw, quick-cooking barley
½ cup chopped carrots
½ cup chopped onion
½ cup chopped celery
1½ tsp. low-sodium instant chicken bouillon granules, or 2 cups low-sodium, fat-free chicken, or vegetable, broth (omit 2 cups water if using broth)
1 tsp. curry powder
a few golden raisins, optional (not included in analyses)
1 Tbsp. toasted sliced almonds
1 Tbsp. snipped fresh parsley
1. In medium-sized saucepan stir together water, barley, carrots, onion, celery, chicken bouillon granules, and curry powder. Add raisins if you wish.
2. Cover and bring to a boil. Reduce heat. Simmer, covered, about 15 minutes, or until barley is nearly tender.
3. Uncover and cook 3 to 5 minutes more, or until barley reaches desired consistency.
4. Stir in almonds and parsley just before serving.
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Per Serving |
| Calories 104, Kilojoules 435, Protein 4 g, |
| Carbohydrates 20 g, Total Fat 1 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 0.6 g, Polyunsaturated Fat 1 g, |
| Cholesterol 2.5 mg, Sodium 98 mg, Fiber 6 g |
Lizzie Ann Yoder
Hartville, OH
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Makes 6 main-dish servings, or 12 side-dish servings
Prep. Time: 20 minutes
Baking Time: 45 minutes
4 fresh tomatoes
1 cup salsa of your choice
2 cloves garlic
1 green bell sweet pepper, cut up
4 cups cooked millet*
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1. Cut up tomatoes.
2. Combine in a bowl with salsa, garlic, and green peppers.
3. Place mixture in blender container and blend 20–30 seconds.
4. Combine with millet and place in oven-proof dish.
5. Bake uncovered in 350° oven for 45 minutes.
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Per Serving (As 6 main-dish servings) |
| Calories 223, Kilojoules 933, Protein 6 g, |
| Carbohydrates 45 g, Total Fat 2 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 1.4 g, |
| Cholesterol 0 mg, Sodium 234 mg, Fiber 4 g |
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Per Serving (As 12 side-dish servings) |
| Calories 111, Kilojoules 464, Protein 3 g, |
| Carbohydrates 22 g, Total Fat 1 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.2 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 0 mg, Sodium 117 mg, Fiber 2 g |
* Note: To prepare millet, bring 3¼ cups water to a boil in a saucepan. Stir in 1½ cups raw millet. Cover pan. Turn to low and simmer 25 minutes. Do not stir or lift lid during cooking time.
Golden Millet
Carolyn Spohn
Shawnee, KS
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Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 30–35 minutes
Standing Time: 5 minutes
½ cup hulled, raw millet
1 Tbsp. extra-virgin olive oil
1 small onion, finely minced
1 clove garlic, minced
4 medium carrots, peeled and shredded
1 cup low-fat low-sodium chicken broth
½ cup skim milk
¼ tsp. black pepper
1. Roast raw millet in heavy dry skillet over medium-high heat until millet begins to turn golden brown. Stir frequently. Remove from heat.
2. Heat olive oil in medium saucepan over medium-low heat. Add minced onion and cook about 3 minutes until soft.
3. Add minced garlic and cook about 2 more minutes.
4. Add toasted millet. Stir to coat with onion/oil mixture.
5. Add shredded carrots, chicken stock, milk, and pepper.
6. Bring mixture to boil. Reduce heat, cover, and cook on medium-low heat until millet is tender and liquid is absorbed, about 20 minutes.
7. Remove from heat and let stand about 5 minutes in covered pan.
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Per Serving |
| Calories 175, Kilojoules 732, Protein 6 g, |
| Carbohydrates 27 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, |
| Cholesterol 2 mg, Sodium 92 mg, Fiber 4 g |
Bulgur Casserole with Vegetables
Lizzie Ann Yoder
Hartville, OH
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Makes 4 main-dish servings, or 8 side-dish servings
Prep. Time: 10–15 minutes
Cooking Time: 20–25 minutes
1 cup chopped onion
2 cloves garlic, minced
½ lb. fresh mushrooms, sliced
1½ cups low-sodium, low-fat chicken, or vegetable, stock, divided
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1 cup raw bulgur wheat
14-oz. can tomatoes with juice, no salt added
1 chopped zucchini
½ tsp. dried oregano
1 or 2 leaves fresh basil, torn, or 1 tsp. dried basil
½ tsp. dried thyme
freshly ground pepper
plain low-fat yogurt, optional (not included in analyses)
1. In good-sized saucepan, sauté onions, garlic, and mushrooms in ½ cup stock until vegetables are tender.
2. Add bulgur, tomatoes and juice, zucchini, all seasonings, and remaining stock. Mix well.
3. Cover, bring to a boil, and simmer 15–20 minutes, or until all liquid is absorbed.
4. Serve warm. Garnish individual servings with yogurt, if you wish.
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Per Serving (As 4 main-dish servings) |
| Calories 186, Kilojoules 778, Protein 9 g, |
| Carbohydrates 36 g, Total Fat 1 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.4 g, |
| Cholesterol 2 mg, Sodium 78 mg, Fiber 9 g |
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Per Serving (As 8 side-dish servings) |
| Calories 93, Kilojoules 389, Protein 5 g, |
| Carbohydrates 18 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 1 mg, Sodium 39 mg, Fiber 4.5 g |
Mary Kathryn Yoder
Harrisonville, MO
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Makes 8 servings
Prep. Time: 15 minutes
Cooking/Baking Time: 30–40 minutes
1 medium onion chopped
½ cup chopped celery
1 Tbsp. olive oil
1 cup raw bulgur
2 cups low-sodium, fat-free chicken broth
½ tsp. poultry seasoning
¼ cup chopped nuts
1. In a saucepan, sauté onion and celery in olive oil, 5–8 minutes.
2. Add bulgur and sauté 3 more minutes.
3. Stir in broth and seasoning.
4. Cover and simmer 30 minutes, or bake 20 minutes at 350°.
5. Just before serving stir in chopped nuts.
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Per Serving |
| Calories 113, Kilojoules 473, Protein 4 g, |
| Carbohydrates 15 g, Total Fat 4 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 1 mg, Sodium 44 mg, Fiber 4 g |
Barbecued Lentils
Sherri Grindle
Goshen, IN
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Sweets
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Makes 4 main-dish servings, or 8 side-dish servings
Prep. Time: 10 minutes
Cooking Time: 35–40 minutes
1 Tbsp. extra-virgin olive oil
1 cup chopped red onion
1 Tbsp. minced garlic
2 tsp. chili powder
1 tsp. dry mustard
2 cups low-fat, low-sodium chicken, or vegetable, broth
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¾ cup low-sodium tomato sauce
3 Tbsp. balsamic vinegar
1 Tbsp. Dijon mustard
2 Tbsp. honey
1½ cups raw brown lentils, rinsed
pepper to taste
1. Heat oil in 2-quart saucepan over medium heat. Add onion and sauté until soft and translucent, about 3 minutes.
2. Add garlic, chili powder, and dry mustard. Sauté until fragrant, about 1 minute. Do not brown garlic.
3. Add broth, tomato sauce, vinegar, mustard, honey, and lentils.
4. Stir well. Cover and bring to a boil.
5. Reduce heat to low. Cover and simmer until lentils are tender but intact, about 30 minutes.
6. If lentils are not tender, add ¼ cup water and simmer 5 minutes longer.
7. Season with pepper.
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Per Serving (As 4 main-dish servings) |
| Calories 376, Kilojoules 1573, Protein 21 g, |
| Carbohydrates 61 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, |
| Cholesterol 2 mg, Sodium 214 mg, Fiber 24 g |
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Per Serving (As 8 side-dish servings) |
| Calories 188, Kilojoules 787, Protein 11 g, |
| Carbohydrates 30 g, Total Fat 2.5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 1 mg, Sodium 107 mg, Fiber 12 g |
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Asparagus and Red Peppers with Orzo
Alice Rush
Quakertown, PA
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Makes 4 main-dish servings, or 8 side-dish servings
Prep. Time: 20 minutes
Cooking Time: 20–25 minutes
6 cups water
¾ cup raw orzo
1 lb. fresh asparagus, trimmed and cut into 1” pieces, or 9-oz. pkg. frozen cut-up asparagus
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half a medium red bell sweet pepper, cut into strips
1 medium (1 Tbsp.) shallot, thinly sliced
¼ cup water
½ Tbsp. honey, or maple syrup
1 tsp. dried oregano, crumbled
1 tsp. white wine vinegar
¼ tsp. crushed red pepper flakes
1 tsp. olive oil
⅛ tsp. salt
⅛ tsp. pepper
1. In medium saucepan, bring 6 cups water to a boil. Stir in orzo. Cover and cook 8 minutes, or until tender. Drain well.
2. Meanwhile, place asparagus, bell pepper, shallot, ¼ cup water, honey, oregano, vinegar, and red pepper flakes in a large skillet. Bring to a simmer over medium-high heat.
3. Simmer uncovered 5 minutes, or until asparagus is crisp-tender.
4. Add cooked orzo, stirring gently until well mixed.
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Per Serving (As 4 main-dish servings) |
| Calories 140, Kilojoules 586, Protein 4 g, |
| Carbohydrates 28 g, Total Fat 2 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 0 mg, Sodium 88 mg, Fiber 2 g |
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Per Serving (As 8 side-dish servings) |
| Calories 70, Kilojoules 293, Protein 2 g, |
| Carbohydrates 14 g, Total Fat 1 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 0 mg, Sodium 44 mg, Fiber 1 g |
Darla Sathre
Baxter, MN
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Makes 10 main-dish servings
Prep. Time: 15 minutes
Cooking Time: 35 minutes
1 lb. whole-wheat penne pasta
2 tsp. olive oil
1 cup chopped onion
2 cloves minced garlic
1 Tbsp. chili powder
½ tsp. cumin
¼ tsp. garlic pepper, or more
15-oz. can diced tomatoes, no salt added
15-oz. can kidney beans, rinsed and drained
15-oz. can sliced carrots, no salt added, drained
¼ cup grated Parmesan cheese
1. Prepare pasta according to package directions.
2. Meanwhile, in saucepan, sauté onion, garlic, and seasonings in olive oil until tender.
3. Add tomatoes, beans, and carrots.
4. Cover and simmer until heated thoroughly.
5. Serve over pasta.
6. Sprinkle each serving with about 1 tsp. grated cheese, and with additional garlic pepper, if you wish.
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Per Serving |
| Calories 250, Kilojoules 1046, Protein 10 g, |
| Carbohydrates 48 g, Total Fat 2 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 2 mg, Sodium 199 mg, Fiber 9 g |
A Tip —
Fresh ingredients are always the best. If you substitute less expensive ingredients, test the dish before serving it to guests.
