Spanish Rice Casserole
2 Tbs. Oil
3 cloves Garlic, chopped
1 large Onion, chopped
1 large Yellow bell pepper, sliced
1 large Red bell pepper, sliced
1 large Green bell pepper, sliced
1/2 cup Water
1 tsp. Salt
1 cup Fresh cilantro, chopped
1 tsp. Mexican Oregano, dried
1 tsp. Chili powder
1 can 16 oz. Tomato sauce
3 cups Cooked brown rice
1 can olives, quartered (opt.)
Saute first three ingredients. Then ad peppers, salt, and water,
then simmer on low heat for 5 minutes. Add remaining ingredients
except the rice, olives, and sauce. Keep at a simmer.
In separate bowl mix sauce, rice, olives, and the simmering
vegetables. Bake in a casserole dish at 350 F for
about 20 minutes.
• as an entree with a large, green leafy salad
Rice should be consumed
in its brown form.
Never eat white rice. There
are three types of brown rice.
Short grain is higher in nutritional
value and lower in
calories than the long grain,
but it clumps together more
than the long grain variety.
Use long grain when having
company and short grain for
yourself. There is also sweet
rice, which is slightly softer,
sweeter, and stickier than the
other varieties. Sweet rice has
been used traditionally in Japan
to make special holiday
cakes. When toasted, sweet
rice puffs up like popcorn.
Rice malt syrup is a good
natural sweetener found in
health food stores. Try substituting
brown rice for potatoes
with meals. It is by far
one of the of the most nutritious
foods that can be found,
and high in the B-complex vitamins.
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