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| Recipe: Pressure Cooker Zesty Brown Rice and Onions |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 35 min.
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| Ingredients: |
- 7-1/2 tsp. unsalted butter
- 2 onion\cooked, cut into 0-1/2 inch wedges
- 1 Tbs. jalapeno jelly
- 1 cup long grain brown rice
- 1-3/4 cups water
- 1/2 tsp. ground cumin
- 1/2 tsp. lemon zest
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| Cooking Directions: |
Melt 2 Tbs. butter in a
pressure cooker over high heat. Add onions and cook 4-5 minutes,
stirring frequently until golden. Reduce heat to medium and
cook another 10-12 minutes, until onions are browned and tender. Stir
in jelly. Transfer onions to a bowl and set aside. Add remaining
ingredients and remaining butter to cooker. Secure cover and bring to
full pressure over high heat. Reduce heat and cook 20 minutes
at stabilized pressure. Release pressure. Stir in onions and salt
and pepper to taste. |
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| Per Serving:
calories 282, fat 9.2g, calories from fat 29%, protein 4.8g, cholesterol 19.4mg, dietary fiber 2.8g
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| Nutrients |
Exchanges |
| Calories |
282 |
Milk Exchanges |
0.0 |
| Protein |
4.8g |
Vegetable Exchanges |
1.5 |
| Carbohydrates |
47.0g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
2.8g |
Bread Exchanges |
2.3 |
| Sugar |
8.4g |
Other Carbohydrates/Sugar Exchanges |
0.2 |
| Fat Total |
9.2g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
5.0g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
2.9g |
Fat Exchanges |
1.4 |
| Poly-unsaturated Fat |
1.3g |
| % Calories from Fat |
29% |
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|
| Cholesterol |
19.4mg |
| Sodium |
11.7mg |
| Vitamins |
Minerals |
| Vitamin A |
67.3IU |
Calcium |
34.4mg |
| Thiamin (B1) |
0.6mg |
Copper |
1.3mg |
| Riboflavin (B2) |
0.6mg |
Iron |
1.2mg |
| Niacin (B3) |
2.5mg |
Magnesium |
76.9mg |
| Vitamin B6 |
0.4mg |
Manganese |
2.0mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
184.0mg |
| Vitamin C |
4.3mg |
Potassium |
238.7mg |
| Vitamin E |
0.9IU |
Selenium |
11.3mcg |
| Folate |
20.9mcg |
Sodium |
11.7mg |
| Pantothenic Acid |
0.8mg |
Zinc |
1.5mg |
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