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WIC Healthy Rice Bowls

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WIC Healthy Rice Bowls Build Healthy Rice Bowls with layers of flavor... Here are some thought-starters for rice bowl combinations, or create your own! Brown Rice Basics Just begin with brown rice.... Brown rice is an easy choice with your WIC voucher! You can find brown rice along side white rice on supermarket shelves in regular, RICE BOWL VEGETABLES SAUCE, SEASONING instant or quick-cooking forms. Brown rice combines well with other VARIETIES OR FRUIT PROTEIN OR GARNISH healthy foods in the WIC Food Package to make your favorite Southwest Green and red pepper Grilled chicken Garnish with shredded dishes. Rice bowls are also a great way to use leftover meats, beans Fajita Bowl strips, onions, corn or beef strips cheese, salsa and vegetables. Green and red pepper Stir-fried chicken Sweet and sour sauce, Sweet & Sour strips, green onions, or pork strips crispy wonton strips STORING RICE: Bowl pineapple • Store uncooked brown rice up to 6 months in the pantry, or refrigerate Tomatoes, onions, Taco-seasoned Garnish with cheddar or freeze rice for longer shelf life. Taco Bowl green pepper strips ground beef cheese, low-fat sour cream or chicken and tortilla chips • Plan ahead for your next meal by cooking extra brown rice. Store cooked rice in the refrigerator for up to 5 days or in the freezer for up to 6 months. Vegetarian Cucumbers, tomatoes Black, pinto or Italian salad dressing. Now you are one step ahead to another meal! carrots, celery kidney beans Garnish with shredded Salad Bowl cheese TIPS: Brown Rice Red peppers, hot Chicken, pork Thai peanut sauce or • Different types of rice require different Thai Bowl peppers, pea pods, or seafood curry sauce. Garnish with cooking directions. For best results, follow Cooking Directions carrots, green onions fresh cilantro or basil package directions. Combine 1 cup of Fruit & Nut Mangos, bananas Walnuts or Brown sugar, cinnamon, • Consider using an electric rice cooker. It is uncooked brown rice and Breakfast Bowl or apples almonds raisins or milk easy to use, makes perfect rice, and keeps 21/2 cups of water in a Diced tomatoes, green Cooked Taco sauce. Garnish with rice warm until you are ready to eat. Huevos onions, green peppers scrambled eggs cheddar cheese and 2 to 3-quart saucepan. Breakfast Bowl • Think variety! Brown rice works well for fresh cilantro quick main dishes, side dishes, soups and Heat to boiling, stirring salads, and more. once or twice. Reduce heat; cover and simmer MIX IT UP! for 40-45 minutes or • Try mixing cooked brown rice with cooked until tender. enriched white rice to enjoy all the health benefits of rice. For more information about cooking brown rice and healthy recipes, visit www.usarice.com/consumer. 4301 North Fairfax Drive, Suite 425 • Arlington, VA 22203 (800) 888-RICE (7423) • www.usarice.com ® Rice. A World of Great Ideas. www.usarice.com RECIPES Brown rice is in... Chicken Vegetable Rice Bowls with Chiles & Beans the new WIC Food Package! MAKES 6 SERVINGS 1 can (14.5 oz) diced tomatoes with garlic and onions 1 to 2 Tbsp. chipotle peppers in adobe sauce or minced jalapeño peppers What is whole grain brown rice? 2 cups shredded cooked chicken Everyone knows and loves white rice, but brown rice is less familiar 1 cup cooked black beans, pinto beans or kidney beans to many people. Brown rice is a “whole grain” rice before the bran 2 tsp. vegetable oil layer is removed to make white rice. The bran layer contains fiber 1 small green bell pepper, diced and many nutrients, and gives brown rice a nuttier taste and 1 small red bell pepper, diced 1 small green zucchini or yellow squash, diced chewier texture. Because of the bran layer, brown rice also takes So fast. So easy. So good. 1 clove garlic, minced longer to cook than white rice. Brown rice is the perfect partner for other healthy foods in the WIC Salt and pepper to taste When you choose brown rice, you get great taste and nutrition. Food Package. Simply begin with brown rice and add colorful veggies 4 cups cooked brown rice (follow package directions) 1 Check the many reasons why this whole grain is so popular and lean protein foods. Just follow these three easy steps. /2 cup chopped fresh cilantro AND recommended by nutritionists. 1. In saucepan combine tomatoes and chipotle or jalapeño peppers. Over medium heat, simmer 10 minutes. Stir in chicken and beans and heat Brown rice: thoroughly; set aside. Begin with Brown Rice 2. Meanwhile, in large skillet heat oil over medium high heat. Add bell peppers, • One cup of cooked rice provides two • One cup equals 2 whole zucchini and garlic. Cook, stirring frequently, 5 minutes or until tender-crisp; of three daily servings of whole grains 1 grain servings. salt and pepper to taste. recommended by the Dietary Guidelines 3. Assemble rice bowl: spoon rice into bowl. Top with vegetables, chicken, beans and sauce, and garnish with cilantro. for Americans and MyPyramid. Each serving provides: 330 calories, 22 grams protein, 8 grams fat, 42 grams carbohydrate, • Is naturally low in calories. 5 grams dietary fiber, 40 milligrams cholesterol and 200 milligrams sodium. • Has only a trace of fat and no trans or saturated fats. Pack in Perfect Produce Teriyaki Chicken Rice Bowl • MAKES 6 SERVINGS • Is cholesterol- and sodium-free. One cup of vegetables 2 equals 2 vegetable servings. • Is gluten-free and the least allergenic of all grains. • Choose colorful veggies – 1 Tbsp. vegetable oil, divided greens, reds, oranges – for 1 lb. boneless chicken breasts, cut in 1-inch pieces Whole grains like brown rice may prevent some forms of greater nutrients. 4 cups mixed fresh vegetables (such as broccoli, red bell peppers, carrots, • snow peas) heart disease and cancer and can help lower blood cholesterol. Vegetables are low calorie and fill you up! 1/3 cup bottled low-sodium teriyaki sauce (or favorite Asian sauce) Brown Rice Makes Nutrition Sense! 4 cups cooked brown rice (follow package directions) Thinly sliced green onions, optional Top with Lean Protein Foods • One ounce of lean protein 1. In large skillet, heat 1/2 tablespoon oil over medium-high heat. Cook chicken, 3 food equals one meat/bean stirring occasionally, 10 minutes or until lightly browned. Remove from serving. skillet and set aside. • Choose lean protein foods 2. In same skillet, add remaining oil and the vegetables. Cook, stirring like poultry, meats, seafood, frequently, 5 minutes or until vegetables are tender-crisp. canned fish and beans. 3. Return chicken to skillet with vegetables. Add teriyaki sauce, toss to mix well and heat thoroughly. Spoon rice into individual serving bowls; top with chicken and vegetables. If desired, top with sliced green onions. Last Step Sauce or season your Rice Bowl as you like…Asian, Mexican, Indian, Southwest… Each serving provides: 290 calories, 23 grams protein, 4 grams fat, 39 grams carbohydrate, wherever your creativity takes you! 4 grams dietary fiber, 45 milligrams cholesterol and 460 milligrams sodium. RECIPES Brown rice is in... Chicken Vegetable Rice Bowls with Chiles & Beans the new WIC Food Package! MAKES 6 SERVINGS 1 can (14.5 oz) diced tomatoes with garlic and onions 1 to 2 Tbsp. chipotle peppers in adobe sauce or minced jalapeño peppers What is whole grain brown rice? 2 cups shredded cooked chicken Everyone knows and loves white rice, but brown rice is less familiar 1 cup cooked black beans, pinto beans or kidney beans to many people. Brown rice is a “whole grain” rice before the bran 2 tsp. vegetable oil layer is removed to make white rice. The bran layer contains fiber 1 small green bell pepper, diced and many nutrients, and gives brown rice a nuttier taste and 1 small red bell pepper, diced 1 small green zucchini or yellow squash, diced chewier texture. Because of the bran layer, brown rice also takes So fast. So easy. So good. 1 clove garlic, minced longer to cook than white rice. Brown rice is the perfect partner for other healthy foods in the WIC Salt and pepper to taste When you choose brown rice, you get great taste and nutrition. Food Package. Simply begin with brown rice and add colorful veggies 4 cups cooked brown rice (follow package directions) 1 Check the many reasons why this whole grain is so popular and lean protein foods. Just follow these three easy steps. /2 cup chopped fresh cilantro AND recommended by nutritionists. 1. In saucepan combine tomatoes and chipotle or jalapeño peppers. Over medium heat, simmer 10 minutes. Stir in chicken and beans and heat Brown rice: thoroughly; set aside. Begin with Brown Rice 2. Meanwhile, in large skillet heat oil over medium high heat. Add bell peppers, • One cup of cooked rice provides two • One cup equals 2 whole zucchini and garlic. Cook, stirring frequently, 5 minutes or until tender-crisp; of three daily servings of whole grains 1 grain servings. salt and pepper to taste. recommended by the Dietary Guidelines 3. Assemble rice bowl: spoon rice into bowl. Top with vegetables, chicken, beans and sauce, and garnish with cilantro. for Americans and MyPyramid. Each serving provides: 330 calories, 22 grams protein, 8 grams fat, 42 grams carbohydrate, • Is naturally low in calories. 5 grams dietary fiber, 40 milligrams cholesterol and 200 milligrams sodium. • Has only a trace of fat and no trans or saturated fats. Pack in Perfect Produce Teriyaki Chicken Rice Bowl • MAKES 6 SERVINGS • Is cholesterol- and sodium-free. One cup of vegetables 2 equals 2 vegetable servings. • Is gluten-free and the least allergenic of all grains. • Choose colorful veggies – 1 Tbsp.
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