According to Elements4Health, brown rice is high in protein and dietary fiber, cholesterol-free, low fat and rich in certain vitamins and minerals. The oil in brown rice has cholesterol-lowering effects and researchers have found that eating two or more servings weekly can lower risk of type 2 diabetes (Livestrong.com).
Brown rice has vitamin K, good for blood clotting and bone health. White rice is stripped clean of that benefit. Just one cup of cooked long-grain brown rice provides 216 calories, 5.03 grams of protein, 1.75 grams of total fat, 44.77 grams of carbohydrates and 3.5 grams of fiber. But remember, one cup can be 2 to 3 servings. So if you are worried about the carbs, that 44.77 grams is more like 14.9 grams per serving. Also note, that the cards in brown rice are complex carbs. Meaning they digest slower, therefore blood sugar levels are even and nothing goes to fat. White rice can’t claim that, as it has been left out after being stripped of its fiber.
1 cup brown rice, cooked
2 cups chicken broth
1 medium sweet potato, peeled, diced
1/2 tsp. salt
1/4 tsp. black pepper
5 tbsp. olive oil, divided
1/2 white onion, diced
2 cloves garlic, minced
1/2 cup dried cranberries
1/2 cup pecan pieces
1/2 to 1 tsp. pie spice
Pour broth into a medium sauce pot over high heat. Pour in rice and bring to a boil; lower heat to low and cook for 45 minutes or until rice is done and tender.
While rice is cooking, peel and dice sweet potato. Place into a large bowl; add 2 tbsp. oil, salt and pepper. Stir until well combined. Line a jelly roll pan with a piece of tin foil. Spread coated vegetable evenly over foil. Place pan into oven and roast 20 to 25 minutes or until tender but not mushy. Remove and set aside.
In a non-stick skillet, heat 3 tbsp. oil over medium-low heat. Add onion and garlic and sauté, stirring, until soft and lightly colored, 10 to 12 minutes.
Cooking the chicken longer will not only dry it out, but will begin to kill the mineral and vitamin content of the meat. Minerals such as iron, need for oxygen delivery in your body. Also small amounts of calcium, needed for muscle function including the heart. You also will not receive 8 percent of the vitamin A you need each day which improves eyesight. A serving of chicken breast also provides smaller amounts of vitamin C which is good for your immune system to fight off illnesses.
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