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Low G.i. Spicy Thai Vegetable Rice With Cilantro Recipe

Low G.i. Spicy Thai Vegetable Rice With Cilantro Recipe

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Low G.i. Spicy Thai Vegetable Rice With Cilantro

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Ingredients:

Serving

1/2 cup basmati rice
1/2 cup pearl barley
1 medium onion, chopped
2 cups chicken broth
1 tbsp olive oil
1 tsp ground ginger
1 (14 1/2 oz) can diced tomatoes (undrained )
1 bunch fresh cilantro
2 chopped fresh garlic cloves
1 red bell pepper, diced
1 (14 1/2 oz) can black beans
salt and pepper
hot sauce

Directions:

In a large skillet, saute the oil, onion, rice, barley, and ginger for 3 minutes.
Then add the broth, tomatoes, garlic, bell pepper and cover.
Salt and pepper to taste then simmer for 20 minutes or until most of the liquid is absorbed.
Then add the beans and hot sauce to taste if desired. Re-cover and simmer an additional 5-10 minutes or until rice and barley are fully cooked.
Remove from heat and stir in coarsley chopped cilantro. Serve and enjoy.
*you may add shrimp or another pre-cooked meat if you desire. Add when you put in the beans.
**Also if you don't want to use barley, you can use the full cup of rice. However, barley signifigantly reduces the G.I. the same way basmati rice does.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	864.91 Kcal (3621 kJ)
Calories from fat	156.68 Kcal
		% Daily Value*
Total Fat	17.41g	27%
Sodium	1745.22mg	73%
Potassium	1655.64mg	35%
Total Carbs	151.44g	50%
Sugars	11.3g	45%
Dietary Fiber	25.55g	102%
Protein	22.65g	45%
Vitamin C	165.5mg	276%
Vitamin A	3mg	99%
Iron	102.9mg	572%
Calcium	140.2mg	14%

Amount Per 100 g
Calories	84.86 Kcal (355 kJ)
Calories from fat	15.37 Kcal
		% Daily Value*
Total Fat	1.71g	27%
Sodium	171.23mg	73%
Potassium	162.44mg	35%
Total Carbs	14.86g	50%
Sugars	1.11g	45%
Dietary Fiber	2.51g	102%
Protein	2.22g	45%
Vitamin C	16.2mg	276%
Vitamin A	0.3mg	99%
Iron	10.1mg	572%
Calcium	13.8mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

17.9

Points
21

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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