This Herb Rice Blend features quick-cooking brown rice with the addition of herbs creates a great flavor without additional calories.

Herb Rice Blend Prep Time: 10 min
Cook Time: 20 min
Ready In: 35 min

Servings: 4 (½ cup size)

Ingredients
1½ cup fat-free Beef or Chicken Broth
1 tsp dried or 1 tbsp fresh minced Onion
¼ tsp dried Marjoram
¼ tsp dried Thyme
1/8 tsp dried Rosemary
1½ cup uncooked quick-cooking Brown Rice

Directions
Mix the first five ingredients in a saucepan. Bring to a boil. Add rice and reduce heat to low. Cover and simmer for 5 minutes. Remove from heat and let stand 5 minutes before serving.
VARIATION: Italian Herb Rice Blend – Substitute ¾ teaspoon Italian seasoning for the rosemary, marjoram and thyme.

Tips & Notes
The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value.
The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing.
If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain – a layer filled with health-supportive, essential fats.
Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients.

Nutritional Information Per Serving
Calories: 136
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 150mg
Total Carbohydrates: 26g
Dietary Fiber: 2g
Sugars: 0g
Protein: 4g

Source: DiabetesCare.net

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