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Yummy Brown Rice
2
1  1 ⁄ 2
1 ⁄ 4
1
1 ⁄ 4
cups cooked whole-grain brown rice, no salt
teaspoons extra-virgin olive oil
cup diced onion
garlic clove, minced
teaspoon salt
In a medium saucepan, cook brown rice in unsalted water according
to the package directions. In a large skillet, sauté onion and garlic in
olive oil until tender, about 3–4 minutes. Add rice and seasonings.
Mix well. Heat through and serve hot.
Analysis for one serving: 1 cup
Makes 2 cups (2 – 1 cup servings)
Calories: 255  •  Fat: 5.1 g  •  Total carbohydrate: 47.1 g
Protein: 5.4 g  •  Dietary fiber: 3.9 g  •  Sodium: 306 mg
Succulent Sweet Potatoes

1 medium sweet potato (2˝ x 5˝)
Vegetable cooking spray
Sprinkle of salt
Preheat oven to 350º F. Peel sweet potato, cut into 4 pieces, and
place on a baking sheet sprayed with vegetable cooking spray.
Spray potato pieces with cooking spray for 1 second. Bake for 30–35
minutes or until tender.
Analysis for one medium potato
Makes 1 serving
Calories: 130  •  Fat: 1.6 g  •  Total carbohydrate: 27.6 g
Protein: 2.0 g  •  Dietary fiber: 3.4 g  •  Sodium: 12mg
Go to www.FullPlateDietBeta.org for more high-fiber
recipes
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