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Recipe: Brown Rice Milanese
Servings: 4
Preparation Time: 10 min.
Cooking Time: 50 min.
 
Ingredients:
  • 2 Tbs. unsalted butter
  • 2 shallot, chopped
  • 1 clove garlic, minced
  • 2 Tbs. chives or scallions, chopped
  • 1/4 tsp. dill, or 1 tsp. fresh, chopped
  • 1 cup short grain brown rice
  • 2 cup cold water
  • 1/2 cup grated Parmesan cheese
Cooking Directions:
Melt butter in a heavy nonstick skillet over medium heat. Saute shallot and garlic 3-4 minutes or until tender. Stir in chives and dill. Saute another 1-2 minutes. Add rice and saute, stirring frequently, until rice begins to crackle. Stir in water. Increase heat to high and bring to a boil. Reduce heat to low. Cover skillet tightly and simmer about 45 minutes. (Do not remove cover.) Remove from heat. Stir in Parmesan until melted.
 
Per Serving: calories 271, fat 8.3g, calories from fat 27%, protein 8.3g, cholesterol 22.7mg, dietary fiber 2.1g

Nutrients Exchanges
Calories 271 Milk Exchanges 0.0
Protein 8.3g Vegetable Exchanges 0.0
Carbohydrates 38.2g Fruit Exchanges 0.0
Dietary Fiber 2.1g Bread Exchanges 2.1
Sugar 0.4g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 8.3g Lean Meat Exchanges 0.5
Saturated Fat 5.4g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.6g Fat Exchanges 1.4
Poly-unsaturated Fat 0.3g
% Calories from Fat 27%    
Cholesterol 22.7mg
Sodium 175.5mg
Vitamins Minerals
Vitamin A 77.7IU Calcium 157.3mg
Thiamin (B1) 0.3mg Copper 0.8mg
Riboflavin (B2) 0.5mg Iron 1.1mg
Niacin (B3) 2.2mg Magnesium 7.5mg
Vitamin B6 0.0mg Manganese 0.2mg
Vitamin B12 0.1mcg Phosphorus 77.7mg
Vitamin C 2.1mg Potassium 166.1mg
Vitamin E 0.3IU Selenium 2.6mcg
Folate 2.6mcg Sodium 175.5mg
Pantothenic Acid 0.1mg Zinc 0.7mg