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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (March 12, 2014)
PaSe 20______ ___ C&fastWCT Ctfre^r&EDUCATiON F ood Steamed Vegetables Brown Rice c o n t i n u e d f r o m page 19 Brown Rice Brown rice is considered a whole grain because it contains all parts of the harvested rice grain. The outer covering, called bran, is tough and composed of fiber. The starchy part of the rice grain, the endosperm, is located beneath the bran and surrounds the germ. The germ is the reproductive portion of the rice grain, which is rich in vitamins and minerals. In white rice, the bran is removed during processing, but, in brown rice, all components remain and are responsible for many of its nutritional benefits. Brown Rice Benefits Brown rice is rich in carbohydrate, in miner als such as calcium, iron, phosphorus and potassium and in vShmin E and the B-complex vitamins. One cup of uncooked brown rice also contains 6.5 grams of dietary fiber. According to experts at the Harvard School of Public Health, dietary fiber has many health benefits. It helps prevent constipation by keeping stool soft and lowers your risk of digestive problems such as diverticular disease. It also tends to lower your blood level of low-density lipopro tein, known as bad cholesterol, reducing your risk of cardiovascular disease. Consuming fiber might also protect you from type 2 diabe tes, possibly by lowering your blood insulin level. Harvard experts estimate that a high- fiber diet can lower your risk of diabetes by as much as 36 percent. March 12, 2014 special ed itio n White Sea Bass with Orange-Fennel Relish This simple but elegant recipe shows what you can make and enjoy eating even with limited cooking limited time to stay healthy. Ingredients • 2 tablespoons extra-virgin olive oil • 1 tablespoon fresh lemon juice • 1 tablespoon fresh orange juice • 1/2 teaspoon grated orange rind • 3/8 teaspoon kosher salt, divided • 3/8 teaspoon freshly ground black pepper, divided • 1(12-ounce) fennel bulb • 1 cup fresh orange sections • 1/4 cup thinly sliced red onion • 2 ounces halved Castelvetrano olives (about 1/2 cup) • 4 (6-ounce) white sea bass fillets • 1 1/2 teaspoons butter Preparation 1. Combine first 4 ingredients, 1/8 teaspoon salt, and 1/8 teaspoon black pepper in a medium bowl, stirring with a whisk. Remove fronds from fennel bulb; chop fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulb in half lengthwise; discard core. Thinly slice fennel bulb. Add sliced fennel, orange sections, onion, and olives to orange juice mixture; toss gently to coat. Stir in fennel fronds. 2. Heat a large nonstick skillet over medium-high heat. Sprinkle fish evenly with remaining 1/4 teaspoon salt and the remaining 1/4 teaspoon pepper. Add butter to pan; swirl until butter melts. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. Serve with relish. Ingredients Pork Chops • 3 tablespoons olive oil, divided pork chops with Cherry • • 4 1 (6-on) teaspoon salt, divided 1/4 tspn black pepper Couscous **1 • • Cooking spray Sweet red cherries are a bountiful bargain, and they lend a wonderfully fresh, fruity element that pairs well with pork. I f cherries are out o f season you can used dried cherries instead. • • • • • • • Preparation 1. Preheat grill to medium-high heat. 2. Brush 1 tablespoon olive oil evenly over both sides of pork, and sprinkle evenly with 1/2 teaspoon salt and black pepper. Place pork on a grill rack coated with cooking spray, and grill 4 1 cup uncooked couscous minutes on each side or until desired degree of 3/4 cup boiling water doneness. Let pork stand for 5 minutes. 1 cup chopped pitted cherries 3. Place couscous in a large bowl. Add 3/4 cup 1/2 cup sliced green onions boiling water; cover and let stand for 5 1/3 cup roasted almonds, chopped minutes. Uncover and fluff with a fork. Stir in 2 teaspoons grated lemon rind remaining 2 tablespoons oil, remaining 1/2 2 tablespoons fresh lemon juice teaspoon salt, cherries, and remaining ingredi ents. Serve with pork. At Cover Oregon M you and your family can find health insurance and get savings to make it low-cost. Some people will also be able to get plans at no cost. Get insurance even if you have a health condition like diabetes, high blood pressure or other. Anyone living in Oregon can apply. Free help is available in o u r com m unity. Sign up today. African American rwann u o q iixio ix me Urban league of Portland COVER OREGON 2800 N Vancouver Avenue Suite 100 Portland OR 97227 10 N Russell Street Portland OR 97227 503-413-1850 503-280-2600 aahc-portland.org ulpdx.org C o v e r O re g o n .c o m 1 -8 5 5 -C o v e rO R (1-855-268-3767)
