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FAST CREAMY BROCCOLI RICE

The Serotonin Power Diet
by Nina Frusztajer Marquis, Judith J. Wurtman

Two kinds of cheese give this recipe a savory taste.
Makes 1 serving


Ingredients

• 2 tablespoons low-sodium chicken broth or water
• 1 package (10 ounces) frozen broccoli spears
• Instant rice, white or brown, cooked according to package directions
   Women: 1½ cups - Men: 2 cups
• 2 slices fat-free American or Swiss cheese singles
• 1 tablespoon Parmesan cheese
• Ground white pepper


Directions

In a large skillet over medium-high heat, heat the chicken broth and broccoli spears until the broccoli is thawed. Add the rice and stir to mix. Top the rice with American or Swiss and Parmesan cheeses and heat, stirring occasionally, until the cheese is melted. Season with pepper to taste. 


Nutrition
Per serving (women):
430 calories, 32 g protein, 71 g carbohydrates, 2 g total fat, 10 g dietary fiber, 562 mg sodium 
Per serving (men): 512 calories, 34 g protein, 90 g carbohydrates, 3 g total fat, 10 g dietary fiber, 565 mg sodium 

© 2006 by Judith J. Wurtman and Nina Frusztajer Marquis

 

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