Healthy Foods & Recipes: Brown Rice

Heart Health
Brown rice contains lignans and other phytonutrients that may lower cholesterol and reduce the risk of heart disease.

Rich in Nutrients
Brown rice is packed with essential vitamins and minerals, such as magnesium, phosphorus, and B vitamins, which support energy production and overall health.

High in Fiber
Brown rice is a whole grain with high fiber content, aiding digestion, promoting a healthy gut, and helping maintain stable blood sugar levels.

Low Glycemic Index
The complex carbohydrates in brown rice are digested more slowly than refined grains, making it a great choice for sustained energy and blood sugar control.

Spicy Brown Rice with Protein (Calorie-Conscious Recipe)

Ingredients (Serves 4)

• 1 cup brown rice (uncooked)
• 2 cups water or low-sodium vegetable broth
• 1 cup cooked chickpeas (or black beans)
• 1 medium red bell pepper, diced
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1 teaspoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper (adjust to taste)
• 1/4 teaspoon turmeric
• Salt and pepper to taste
• 2 tablespoons chopped fresh cilantro (optional, for garnish)
• Juice of 1 lime (optional, for flavor)

Instructions

1. Cook the Brown Rice:
   Rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the rice, reduce heat to low, cover, and simmer for 40-45 minutes or until fully cooked. Fluff with a fork.
2. Sauté Vegetables:
   In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the onion, garlic, and bell pepper. Cook until softened, about 3-4 minutes.
3. Add Spices:
   Stir in the smoked paprika, cumin, cayenne pepper, turmeric, salt, and pepper. Cook for 1 minute to toast the spices.
4. Combine Ingredients:
   Add the cooked brown rice and chickpeas to the skillet. Mix well to coat with the spice mixture. Cook for another 3-4 minutes until heated through.
5. Garnish and Serve:
   Remove from heat, and garnish with chopped cilantro and a squeeze of lime juice if desired. Serve warm.

Nutritional Information (per serving):

• Calories: ~230
• Protein: ~7g
• Carbohydrates: ~42g
• Fat: ~3g
• Fiber: ~6g

This dish is nutrient-dense, flavorful, and keeps calorie-conscious eaters satisfied!