Per serving:


Nutrition Facts

Serving Size: 1
Servings per Recipe: 6
Amount Per Serving 
Calories 230
Calories from Fat 16
 % Daily Value*
Total Fat 2g3%
  Saturated Fat 0g2%
  Mono Fat 1g 
Sodium 397mg17%
Total Carbs 48g16%
  Dietary Fiber 2g9%
Protein 5g 
Iron7%
Calcium2%
Vitamin B-615%
Vitamin C2%
Vitamin E2%
Vitamin A0%
Selenium27%
Manganese115%
Copper10%
Zinc9%
Pantothenic acid9%
Niacin16%
Riboflavin6%
Thiamin13%
Folate3%
Potassium4%
Phosphorus21%
Magnesium23%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Lemon Rice with Garlic and Dill

Polly Pitchford, Full Spectrum Health™

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Bright flavors for brown rice.
Diet Types: Macrobiotic, Vegan, Vegetarian
Ingredients:
  • 2 cups medium grain brown rice, rinsed and drained
  • 4 cups water
  • 2 teaspoons lemon zest
  • 2 cloves garlic, minced
  • 1/4 cup fresh dill, chopped
  • 1 teaspoon salt
    •
    Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    Dry roast the rice in a skillet for about 10 minutes or until slightly browned with a nutty aroma. Add in the lemon zest, garlic and salt and water. Bring to a boil, cover, reduce the heat and simmer until all the liquid is absorbed. Add in the dill and fluff with a fork.

     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.