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Categories: Healthy eating, Sides, Vegetarian

Steamed Brown Rice With Chard

Steamed Brown Rice With Chard
GENARO MOLINA / Los Angeles Times

You couldn't want more healthful ingredients for a side dish than high-fiber brown rice and nutrient-rich Swiss chard. But if you cook the greens with oil, you can get a fattening one. Here, onions, shallots and garlic are sauteed in ... Read more

Active work time: 15 minutes | Total preparation time: 1 hour 15 minutes | Serves 4
  • 1 cup brown rice
  • 1 bunch Swiss chard
  • Nonstick cooking spray
  • 1 cup sliced green onions
  • 1 clove garlic, minced
  • 1/4 cup chopped shallots
  • 1 1/2 teaspoons salt or to taste
  • 1/3 cup roasted unsalted cashews

Step 1Place the rice in a steamer with 1 1/4 cups of water. Cover and steam until the rice is tender and the water has been absorbed, 55 minutes to 1 hour. (Or place the rice in a saucepan with 2 cups of water, bring to a boil, cover and simmer over low heat until the rice is tender, about 45 minutes.)

Step 2Remove the ribs from the chard leaves and chop into 1/2-inch pieces. Chop the leaves into 2-inch pieces.

Step 3Spray a large nonstick saucepot with cooking spray. Cook the green onions, garlic, shallots and salt until the onion is just tender, 2 minutes. Stir in the chopped chard ribs. Add 1/4 cup of water, cover and steam 3 to 4 minutes. Add the chopped chard leaves and steam until wilted and tender, about 5 minutes. Stir into the steamed rice. Top with the cashews before serving.

Each serving:
147 calories; 1,074 mg sodium; 0 cholesterol; 6 grams fat; 1 gram saturated fat; 21 grams carbohydrates; 5 grams protein; 3.23 grams fiber.
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