Recipe: Lemon rice with golden raisins and almonds

Dietitian's tip: Only the hull is removed during the processing of brown rice, so it has more fiber, vitamins and minerals than white rice does. Brown rice is also chewier and has more flavor.

   

Ingredients

Directions

Preheat the oven to 325 F. Lightly coat a baking sheet with cooking spray.

Spread the almonds on a baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.

Add water to the bottom of a double boiler. In the top section, place the lemon juice, lemon zest, rice, broth, onions, cinnamon, nutmeg and margarine. Heat the double boiler, stirring occasionally. Cover and simmer for 30 minutes or until the liquid is absorbed.

In a small saucepan, add the water and raisins. Bring to a simmer, cover and cook for 5 minutes. Add the peas and simmer an additional minute. Add the raisin and pea mixture to the rice in the double boiler and simmer until all the liquid is absorbed, about 15 to 20 minutes more.

Mix and fluff the rice mixture and transfer it to a serving dish. Sprinkle with toasted almonds and drizzle with honey. Serve immediately.

Nutritional Analysis

(per serving)

Calories	318	Cholesterol	0 mg
Protein	7 g	Sodium	65 mg
Carbohydrate	56 g	Fiber	5 g
Total fat	8 g	Potassium	302 mg
Saturated fat	1 g	Calcium	56 mg
Monounsaturated fat	4 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Carbohydrates	3
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	3
Nonstarchy vegetables	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	2
Vegetables	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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