Page 60 - The Mediterranean Refresh

INGREDIENTS INSTRUCTIONS

2 cups long grain rice 1. Thoroughly wash the rice and soak for at least
3 tbsp. extra-virgin 15 minutes in plenty of cold water. You should be
olive oil able to easily break a grain of rice by simply
1 medium yellow pressing it between your thumb and index finger. LUNCH
onion, chopped (just Drain well.
over 1 cup)
2. In a large saucepan that has a lid, heat the olive
1 garlic clove, minced oil over medium heat until it is shimmering but

½ cup orzo pasta not smoking. Add the onions and cook for 3 to
4 minutes until translucent. Add the garlic and
2 lemons, juiced
orzo pasta. Toss for a short time, until the orzo
2 cups low-sodium has gained some color, then stir in the rice. Toss THE MEDITERRANEAN REFRESH
broth (chicken or to coat.
vegetable broth will
work) 3. Add the lemon juice and broth. Bring the liquid
pinch of salt to a rolling boil, then reduce the heat to low.
Cover and let cook for about 20 minutes or until
zest of 1 lemon
the liquid is fully absorbed and the rice is tender
large handful fresh but not sticky.
parsley, chopped
4. Remove the rice from the heat. For best results,
1 tsp. dried dill weed
leave it covered and do not disturb the rice for
about 10 minutes. Uncover and stir in the lemon
zest, parsley, salt and dill weed. If you desire, add a
few slices of lemon on top for garnish. Enjoy!

NUTRITION DATA FOR 1 SERVING:
Calories 145kcal Sodium 53mg
Total Carbohydrates 18g Potassium 130mg
Protein 3g Dietary Fiber 0g
Total Fat 7g Sugars 0.5g
Saturated Fat 2g Vitamin A 5% Daily Value
Polyunsaturated Fat 2g Vitamin C 7% Daily Value
Monounsaturated Fat 4g Calcium 24% Daily Value
Trans Fat 0.3g Iron 15% Daily Value
Cholesterol 0mg

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