Brown Rice With Poppy Seed Sauce
|Brown rice||3⁄4 Cup (12 tbs)|
|Water/Low sodium chicken broth||2 1⁄4 Cup (36 tbs)|
|Low fat plain yogurt||2 Tablespoon|
|Sour cream||2 Tablespoon|
|Lemon juice||1 Tablespoon|
|Poppy seeds||1 1⁄2 Teaspoon|
|Pepper||1⁄8 Teaspoon (White Or Black)|
Preheat the oven to 350°F.
Spread the rice in a single layer in a pie pan.
Set the pan, uncovered, in the oven and toast the rice for 8 to 10 minutes, stirring occasionally, until golden.
Bring the water to a boil in a medium size saucepan over high heat.
Stir in the toasted rice, adjust the heat so that the liquid bubbles gently, cover, and cook for 45 minutes or until all the liquid is absorbed and the rice is tender.
In a small bowl, combine the yogurt, sour cream, lemon juice, poppy seeds, pepper, and salt.
Stir into the cooked rice and mix well.
Serving size: Complete recipe
Calories 623 Calories from Fat 114
% Daily Value*
Total Fat 13 g20.4%
Saturated Fat 4.8 g24.2%
Trans Fat 0 g
Cholesterol 17.4 mg5.8%
Sodium 300.4 mg12.5%
Total Carbohydrates 112 g37.4%
Dietary Fiber 6.3 g25%
Sugars 3.8 g
Protein 14 g28.1%
Vitamin A 3.8% Vitamin C 12.5%
Calcium 24.3% Iron 18.4%
*Based on a 2000 Calorie diet