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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The biggest mistake any of us can make is thinking that love is a feeling, an emotion. It's not that at all. It's an action." -Luanne Rice, Author

The refrigerator light goes on...

Roasting the poblano is an extra step in making this delicious rice, but it takes only a few more minutes and adds a smoky spiciness to the rice.

Brown rice does take longer to cook, and some people like their rice firmer while others like it a bit softer. If you like it a bit softer, add an extra half cup of water. When cooking brown rice it is important to keep the pan partially covered with a lid so that the water doesn't boil off too fast. Set the heat so the rice is just at a simmer and cover with the lid offset, leaving about a 1/2 inch opening on one side of the pan.

Poblano Chilies

These are peppers that range from very dark green to almost black. They are mildly spicy, with a heat index of mild to medium. The darker chilies have a more intense flavor. When the chili has been seeded but left whole, it is called a capon and is ready for stuffing.

As the pepper matures, it turns a reddish brown. Dried poblanos are known as Ancho chilies.

1/2 cup chopped pepper = 14 calories, 0g fat, 0g sat fat, 0g mono fat, <1g protein, 3g carbohydrates, 1mg sodium, 0mg cholesterol


 

Poblano Rice



Servings = 2 | Serving size =1/2 cup cooked rice

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

The cooked rice makes great leftovers. You can roast the poblanos ahead of time, peel and seed them, and keep them in a tightly closed container (Ziplock bags work great) in the refrigerator until they are needed.

1 large poblano pepper
2 1/2 cups water
1/8 tsp salt
1/2 cup long grain brown rice
1 tsp ground cumin
1/2 tsp dried oregano
fresh ground black pepper (to taste)
1 tsp extra virgin olive oil

Poblano Rice recipe from Dr. Gourmet
Preheat the oven to 325F and place the poblano peppers inside on a piece of aluminum foil.

Roast the poblanos for about 30 minutes, turning every ten minutes, until blackened on the outside.

Remove the poblanos and place them in a brown paper bag (the size of a lunch bag is best) and fold the top closed. Allow the poblanos to cool completely in the bag.

When the poblanos are cool, remove them from the bag and peel the blackened skin from the poblanos, discarding the burned skin.

Seed and stem the peppers, then cut into a small dice.

In a medium sauce pan, heat the water, salt, cumin, oregano, and pepper. When the water boils, stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for about 25 to 30 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner, stir in the cooked poblano and the olive oil, and let the rice stand, covered, for 3 minutes before serving.

Nutrition Facts

Serving size = 1/2 cup cooked rice

Servings = 2

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Amount Per Serving

Calories 213 Calories from Fat 35
  % Daily Value
Total Fat 3g 7%
    Saturated Fat <1g 2%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 153mg 6%
Total Carbohydrates 40g 12%
    Dietary Fiber 3g 13%
    Sugars 2g  
Protein 5g  
Vitamin A 7% Vitamin C 114%
Calcium 3% Iron 12%
Vitamin K 10 mcg Potassium 275 mg
Magnesium 80 mg