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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.
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