There’s nothing quite like a delicious Easter dinner with the family—except maybe one that’s heart-healthy and full of whole grain benefits.
“It’s great to gather around the dinner table and spend quality time with your family, but there’s no need to break the bank on calories or raise cholesterol levels,” said Michele Powers, R.D. and chef, on behalf of Uncle Ben’s. “These recipes allow you to celebrate and not feel guilty the next day because each is heart-healthy and packed with tasty vegetables or fruit.”
For more recipe ideas, visit UncleBens.com.
WILD RICE PRIMAVERA
Prep Time: 10 minutes
Cooking Time: 20 minutes
1 box (6 ounces) Uncle Ben’s Long Grain & Wild Rice
3-1/2 cups fat-free, reduced sodium chicken broth, divided
1 clove garlic, minced
1 teaspoon Italian seasoning
1 cup baby carrots, cut into small coins
1 cup zucchini, cut into half moons
1 cup yellow squash, cut into half moons
1 cup cherry tomatoes, halved
1 cup asparagus, diced
Empty the contents (rice and seasoning packet) of rice box into a saucepan along with 2-1/2 cups chicken broth and bring to a boil. Reduce heat to medium-low and simmer, covered, for 20 minutes.
Meanwhile, in a separate skillet, heat the remaining
cup of chicken broth over medium heat. Add garlic and Italian seasoning. Once steam begins to rise from the broth, add carrots, zucchini, squash and tomatoes and reduce heat slightly to medium-low, cover and heat for 5 minutes.
Carefully remove the lid and add asparagus. Cover with lid and steam for another 2 minutes. Remove the lid and turn off the heat.
Once the rice has cooked for 20 minutes, pour the rice into the skillet with the vegetables and toss to combine.
Tip: Serve this heart-healthy recipe with ham for a special family meal.
Prep Time: 5 minutes
Cooking Time: 40 minutes
Serves: 6 to 8, depending on the size of the mushrooms
1 cup Uncle Ben’s Natural Whole Grain Brown Rice
1 tablespoon oil
1 cup onion, diced
1/2 cup green peppers, diced
2 cups low-fat, reduced sodium chicken broth
1/2 teaspoon dried oregano
1 can (2.25 ounces) sliced black olives, diced
1/2 cup cherry tomatoes cut into small pieces
1 cup reduced fat feta cheese
1/4 cup parsley
6 to 8 portobello mushrooms
In a saucepan, add oil over medium heat. Add onions and green peppers and brown slightly for about 3 minutes.
Add brown rice and dried oregano along with 2 cups of low-fat chicken stock to pan and bring to a boil. Cover and simmer for 25 minutes.
Preheat the oven to 400°F. Lay 6 to 8 mushrooms on a baking sheet, top down. Remove the stems (if they have them) with a spoon.
Continue to prepare the filling by stirring in black olives, cherry tomatoes, feta cheese and parsley into the cooked rice.
Spoon equal portions of rice mixture onto the middle of each of the portobello mushrooms and bake for 12 to 15 minutes.
Remove mushrooms with a spatula and serve.
Tip: Makes a delicious heart-healthy meal that everyone will enjoy. Great for entertaining!