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Spiced Brown Rice with Apple & Dried Cranberries

brown rice with applesIf you want a delicious way to dress up whole grain brown rice, here it is!  This recipe features antioxidant rich all-stars, including a Granny Smith apple (with the skin on, of course!) and dried red cranberries.  The spices give this dish a great flavour boost and potent health protection too.  Enjoy!

Serves 5 to 6 (makes about 5 ½ cups)

 Ingredients:

1 tbsp (15 mL) extra virgin olive oil

1 small red onion, diced

1 tsp (5 mL) cumin

1 tsp (5 mL) cinnamon

1 tsp (5 mL) turmeric

1 cup (250 mL) brown rice (uncooked)

2 ¼ cups (560 mL) no salt added chicken broth

¼ tsp (1 mL) salt

1 Granny Smith apple, diced

¼ cup (60 mL) dried red cranberries

½ cup (125 mL) fresh chopped cilantro (optional)

Please note:  Only add salt if you are using “no salt added” chicken broth.  I use parboiled whole grain brown rice for this recipe (Uncle Ben’s).  It cooks in about 20 to 25 minutes. 

Directions:

1.  Over medium heat add olive oil to medium size pot.  Add onion and stir-fry until onion is softened and starting to turn golden brown (about 3 to 4 minutes).

2.  Remove pot from heat and stir in cumin, cinnamon, turmeric and brown rice.  Put pot back on heat and stir-fry for one minute.

3.  Add low sodium chicken broth, salt, diced apple and dried cranberries.  Put lid on pot and simmer on low until rice is done (use package directions for cooking time). Remove from heat.

4.  Mix in chopped fresh cilantro (if using).  Serve and enjoy.

Nutrition Information per serving (1cup/250 mL):  192 calories, 3.7 g fat, .9 g saturated fat, 37 g carbohydrates, 8 g sugars, 3 g fibre, 3.7 g protein, 150 mg sodium

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Liz

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