1     cup chopped onion
1     cup sliced mushrooms, fresh
1     cup brown rice, uncooked
1     tsp vegetable oil
2     cups low sodium chicken broth
1     small tart red apple, cored & chopped
3     Tbsp chopped pecans
1     tsp poultry seasoning

 

*Preheat oven to 350 degrees. 

*Meanwhile, heat a large Dutch oven or ovenproof pan over medium high heat. Add the oil and sauté the onions and mushrooms until they are golden, about 3 minutes. 

*Add the remainder of the ingredients, bring to a boil, cover and bake in the oven until the rice has absorbed the liquid, about 30 minutes. 

*Remove from oven, allow to stand for about 5 minutes and then fluff with a fork. Serve hot.

   Nutrition Information (per 3/4 cup serving):

Calories           185                  Protein                 6  grams          

Fat                          5 grams     Carbohydrate   31 grams   

Saturated fat     0.5 grams     Cholesterol        8 mg

Sodium                84 mg           Dietary Fiber     2  grams  

Sugar                    4 grams

Exchanges (using the American Diabetic Assoc.

Exchanges) per serving:

  2 starches/breads

 

 *Recipe Source:  Excerpted with permission from Communicating Food for Health Newsletter - http://www.foodandhealth.com