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Recipe: Brown Rice with Cranberries

Focused on Health - March 2012

When it comes to foods that fight cancer, whole grains are at the top of our list. That’s because whole grains are rich in fiber, vitamins and minerals. These compounds help protect your cells from damage that can lead to colorectal cancer.

recipe, riceWhat’s one of the easiest ways to eat more whole grains? Replace white rice with brown.

Get started by making this recipe for brown rice and cranberries. The sweet and savory combination will be a crowd-pleasing side dish at any meal.

Ingredients:

2 tsp. vegetable oil
1/2 jumbo yellow onion, diced
3 celery stalks, diced
1 cup parboiled brown rice
1/2 cup dried cranberries
1/4 tsp. salt
Pinch of black pepper
1 cup vegetable broth
1/2 tsp. parsley

Directions:

  1. Heat oil on stovetop. Add onion and celery. Sauté over medium heat on high for 2-3 minutes.
  2. Add rice, cranberries, salt, pepper and vegetable broth. Bring to a boil.
  3. Stir and then reduce heat to simmer. Cover until rice is tender and liquid is absorbed 20-25 minutes. Remove from heat. Let stand 5-10 minutes. Fluff with fork.
  4. Add parsley. Toss to mix.

Yield: 4 servings

Serving size:
1/2 cup

Each serving provides:

Calories: 258 calories
Total fat: 4 grams
Carbohydrates: 51 grams
Fiber: 2.5 grams
Protein: 4 grams
Sodium: 532 milligrams

This recipe originally appeared on MD Anderson’s employee blog, Be Well.

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