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SKINNY FACTS: for one serving
95 calories, 1.8g fat, 2g protein, 18g carbs, 2g fiber, 239mg sodium, 5g sugar
Here’s a delightful brown rice dish that’s very tasty and easy to make. We especially created it to serve with our recipe for Roasted Asian-Style Lean Pork Tenderloin but it’s delicious as a side for many Asian recipes such as chicken stay or beef teriyaki. We’re using our favorite kind of rice called Basmati brown. The skinny for one serving is only 95 calories, 1.8 grams of fat and 2 Weight Watchers POINTS PLUS
Ingredientes
- 1½ teaspoons sesame oil or canola oil
- 1 cup Basmati brown rice, see shopping tip
- ½ red bell pepper (1 cup) seeded and chopped
- 3 green onions, sliced
- ½ tablespoon ginger (from a jar)
- 1 (8-ounce) can pineapple chunks, unsweetened, undrained and cut each piece in half
- 2 tablespoons reduced-sodium soy sauce
- 1¼ cups water
- Shopping Tip
- Basmati brown rice can be found in most supermarkets either in the rice aisle or health food aisle. We bought ours at Trader Joeâs.
- Chopped or crushed ginger, in a jar, can be found in the produce section near garlic, in a jar.
Direcciones
- Heat oil in a large nonstick pan until hot. Turn the temperature down to medium. Add rice, red pepper, green onion, ginger and onions and stir constantly until the rice begins to brown, about five minutes. Remove pan from the heat.
- Add soy sauce, undrained pineapple and water. Stir to blend.
- Bring the rice mixture to a boil. Cover pan, turn down heat to simmer and cook for 35-40 minutes or until the rice is tender and the water is absorbed. Let sit for five minutes and then fluff with a fork before serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 174g | |
| Recipe makes 5 servings | |
| Calories 197 | |
| Calories from Fat 15 | 8% |
| Total Fat 1.71g | 2% |
| Saturated Fat 0.27g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 367mg | 15% |
| Potassium 158mg | 5% |
| Total Carbs 41.72g | 11% |
| Dietary Fiber 1.4g | 5% |
| Sugars 9.37g | 6% |
| Protein 3.49g | 6% |
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14 de Septiembre de 2011
