Monday Menu: Wild Rice and Pecan Mix

Ingredients:
1 1/2 cups Wild Rice (cooked)
1 cup Brown Rice (cooked)
1 cup Onions
1/4 cup Pecans
1 tbsp Parsley
3 cups Organic Vegetable Stock

Directions:
Cook rices (preferably in vegetable stock) according to package directions
Chop onion, pecans & parsley
Saute onion (with garlic too) until translucent & tender
Add all & eat :)

Nutrition: Serving Size: 1 cup
Calories 196; Total Fat 6.12g; Saturated Fat 0.52g; Cholesterol 0mg; Sodium 431.91mg; Total Carbohydrate 31.7g; Dietary Fiber 3.54g; Sugars 4.7g; Protein 4.84g

Friday Food: Easy Rice and Bell Peppers

Serves: 6
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

• 6 serving Instant Whole Grain Brown Rice
• 1 whole Red Bell Pepper
• 1 whole Yellow Bell Pepper
• 1/4 serving Parsley, fresh
  
• 2 1/2 serving Organic Vegetable Broth
• 1 serving Onions

Directions:

Dice bell peppers and onion

Cook rice according to package using vegetable broth in place of water

While broth is boiling, saute veggies in a separate pan

Add veggies and parsley when rice is added to broth

note: veggies can be added during the 1st 5 minute simmer as well, but you may need some additional broth
note 2: regular rice can be used as well, again, just replace the water with the broth & add veggies during the simmer

Nutrition: per serving:

Calories 176, Fat 1.64g, Sat fat 0.02g, Carbohydrate 40.01g, Fiber 3.12g, Sugar 1.97g, Protein 3.81g

Black Beans and Rice

Ingredients:
1 cup onion, chopped fine (about 1 medium)
1 cup green bell pepper, chopped fine (1 whole)
1 cup red bell pepper, chopped fine (1 cup)
1 tablespoon garlic, minced
1/4 cup lime juice, or white wine vinegar or OJ
1 1/2 teaspoons hot sauce
1 teaspoon cumin
1/2 teaspoon chili powder
1/4 cup cilantro
1 can Orgo diced tomatoes, no salt
2 cans Black bean, Organic, can, drained & rinsed
2 cups brown rice, cooked

Directions:
1. In a large deep skillet over medium heat; saute onions, garlic & bell peppers about 10 minutes.

2. Add beans, spices, hot sauce & lime juice; bring to a boil. Cover, reduce heat & simmer 10 minutes.

3. Remove from heat & add cilantro & rice; mix well.


Nutrition:
Per Serving : 200 Calories; 1g Fat (2.8% calories from fat); 10g Protein; 39g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 114mg Sodium.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.

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