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Recipe: Herbed Rice with Nuts
Servings: 4
Preparation Time: 5 min.
Cooking Time: 30 min.
 
Ingredients:
  • 2 tsp. olive oil
  • 1 cup long grain rice
  • 1 cup water
  • 1 cup vegetable stock or chicken stock
  • 1/4 tsp. salt (optional), or to taste
  • 1/4 tsp. thyme, or 2 tsp. fresh
  • 1/2 cup parsley
  • 1 bay leaf
  • 3 Tbs. pine nuts or chopped walnuts
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Heat oil in a heavy saucepan over medium heat. Saute rice 1 minute or until rice is opaque and oil is absorbed. Stir in water, stock, salt and herbs and bring to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed. While rice is cooking, place pine nuts in a shallow pan and toast in oven 5-7 minutes, or until golden. Shake pan at 3 minute intervals. Transfer to a dish to cool. Discard bay leaf. Stir pine nuts into rice.
 
Per Serving: calories 231, fat 5.7g, calories from fat 22%, protein 5.2g, cholesterol 0.0mg, dietary fiber 1.2g

Nutrients Exchanges
Calories 231 Milk Exchanges 0.0
Protein 5.2g Vegetable Exchanges 0.1
Carbohydrates 38.7g Fruit Exchanges 0.0
Dietary Fiber 1.2g Bread Exchanges 2.2
Sugar 1.0g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.7g Lean Meat Exchanges 0.0
Saturated Fat 0.9g Very Lean Meat/Protein Exchanges 0.2
Mono-unsaturated Fat 3.0g Fat Exchanges 1.0
Poly-unsaturated Fat 1.8g
% Calories from Fat 22%    
Cholesterol 0.0mg
Sodium 77.1mg
Vitamins Minerals
Vitamin A 55.6IU Calcium 29.6mg
Thiamin (B1) 0.4mg Copper 0.6mg
Riboflavin (B2) 0.3mg Iron 3.3mg
Niacin (B3) 2.3mg Magnesium 31.0mg
Vitamin B6 0.2mg Manganese 0.9mg
Vitamin B12 0.0mcg Phosphorus 90.8mg
Vitamin C 10.3mg Potassium 141.4mg
Vitamin E 1.0IU Selenium 7.0mcg
Folate 19.0mcg Sodium 77.1mg
Pantothenic Acid 0.5mg Zinc 1.1mg