Basic Brown Rice

Brown rice with an additional source of protein can easily be considered THE meal of champions.  Getting your complex carbohydrates from brown rice is a great idea. 

Although it may sound boring, there are definitely ways you can add a little pizazz to your meal from brown rice.  I've listed some good brown rice options below that can liven up your meals with this great side dish.   

2 Tbls. Olive oil
1 cup brown rice
2 cups water

In a 4 quart pot, heat oil and rice over medium high heat, stirring constantly until rice is toasted, about 5 minutes. Add water or chicken stock. Bring to a boil. Stir once with a fork. Cover. Turn heat down to low and simmer for 40 minutes. Remove from heat. Let stand for 5 minutes. Fluff with a fork.  Makes 4 cups.

Ok, now here’s the exciting (whoa!) options:

• Swap water for low sodium chicken stock.
• Add frozen peas once pot is removed from heat.
• Add sun dried tomatoes and cilantro before serving.
• To the olive oil, add ½ cup diced onion and a clove of minced garlic
• Swap ½ cup of rice with quinoa, barley, or wheat berries
• Squeeze a healthy wedge of lemon all over your serving
• Feeling lazy? Bring it all to a boil and then stick it in the 40 minutes to an hour at 350 degrees. It gives you just enough time to prep the rest of your meal, jump on the treadmill, take a shower, or check your email and Facebook!
• If you want, you can make a double batch and freeze individual portions. Just reheat with a bit of water.

Remember, it's important to eat your brown rice with a lean protein to ensure you're getting a good balance of macronutrients in each meal. 

Serving size: ½ cup
Calories: 109
Fat: 0.8 g
Protein: 2.3 g
Carbs: 22.9 g