Month Of Menus Page 49
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72Beef Flavored Rice
Preparation Time
Active: 10 minutes
2 cups water
Total: 30 minutes
1 cup regular rice
Servings: 4
4 teaspoons beef bouillon (or chicken)
1 teaspoon dry onion flakes
Nutrition per Serving
1/4 teaspoon garlic powder
Calories 111
Protein 2g
1. Mix water and all other ingredients together in a sauce pan.
Carbohydrates 23g
2. Bring to a rolling boil, then lower the heat to a simmer (low boil).
Dietary Fiber 2g
3. Cover with lid and simmer for 20 minutes or until water is absorbed and
Total Fat 1g
Cholesterol 0mg
the rice is tender.
Sodium 139mg
4. Fluff with a fork, and serve.
Diabetic Exchanges
Breads/Starch/Other 1.5
Sweet and Sour Cucumbers
Preparation Time
Active: 10 minutes
2 cucumbers
Total: 30 minutes
1 teaspoon salt
Servings: 4
2 tablespoons vinegar
2 tablespoons sugar
Nutrition per Serving
Calories 26
1. Wash and score* cucumbers with a fork.
Protein 0g
2. Thinly slice and put in a bowl, add salt.
Carbohydrates 7g
3. Let stand in refrigerator for 20 minutes. Drain off water.
Dietary Fiber 0g
4. Add vinegar and sugar to cucumbers, chill before serving.
Total Fat 0g
Cholesterol 0mg
Sodium 582mg
*To score a vegetable is to make shallow lengthwise and crosswise slits on
the surface.
Diabetic Exchanges
Breads/Starch/Other 0.5
Rice Tips
•
To save money, buy plain rice and season it yourself.
Experiment with different spices and bouillon flavors.
•
For a breakfast rice, use “sweet” spices such as cinnamon and
nutmeg. Add 1 teaspoon of each per cup uncooked rice.
•
Store dry rice in airtight containers.
•
Cooked rice can grow bacteria just like meats, fish and poultry.
•
Store cooked rice in the refrigerator.
•
Use, freeze or throw out after 2 days.
•
Thaw frozen cooked rice in the refrigerator.
• Reheat thoroughly to 165°F.
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Parent category: Life