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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Rice Pilaf
By happy coincidence, butternut squash and brown rice take the same
amount of time to cook. So this hearty curried pilaf is a one-pot wonder.
1-1/2 cups peeled, diced butternut squash (about 1 small)
1 cup long-grain brown rice
1 can (14-1/2 ounces) chicken broth
1/4 cup water
3/4 teaspoon curry powder
1/4 pound green beans, cut into 1/4-inch pieces
2 tablespoons chopped fresh basil leaves
Nutritional Information per serving: 223 calories, 3.3g total fat, .8g saturated
fat, 1.2g monounsaturated fat, 1g polyunsaturated fat, 5g dietary fiber, 5g
protein, 44g carbohydrate, 2mg cholesterol, 460mg sodium.
Good source of: beta-carotene.
Rice Pilaf
By happy coincidence, butternut squash and brown rice take the same
amount of time to cook. So this hearty curried pilaf is a one-pot wonder.
1-1/2 cups peeled, diced butternut squash (about 1 small)
1 cup long-grain brown rice
1 can (14-1/2 ounces) chicken broth
1/4 cup water
3/4 teaspoon curry powder
1/4 pound green beans, cut into 1/4-inch pieces
2 tablespoons chopped fresh basil leaves
- In a medium, combine squash, brown rice, broth, water, and curry
powder, and bring to a boil over high heat. Reduce to low, cover, and
simmer 25 minutes. - Add green beans, stir to combine, and cook over low heat 5 minutes or
until rice is just tender. Stir in basil.
Nutritional Information per serving: 223 calories, 3.3g total fat, .8g saturated
fat, 1.2g monounsaturated fat, 1g polyunsaturated fat, 5g dietary fiber, 5g
protein, 44g carbohydrate, 2mg cholesterol, 460mg sodium.
Good source of: beta-carotene.