2 tsp. olive oil

¼ cup onion, minced

1 cup brown rice

2 ¼ cup low-sodium chicken broth

1 bay leaf

1 tsp. fresh thyme (or ½ tsp. dried thyme)

¼ tsp. pepper

¼ cup parmesan cheese


1. In a medium sauce pot, heat oil and sauté onion until soft (but not brown) about 2 minutes.  Add rice and sauté for another 2 minutes.

2. Add remaining ingredients.  Cover.  Simmer for 35 minutes or until the liquid is absorbed.

3. Stir in Parmesan cheese.  Serve.

Nutritional Facts: ½ cup per serving

Calories: 147                                       Protein: 4g                                        

Fat: 3g                                                 Fiber: 2g

Sat. fat: 1g                                          Cholesterol: 5mg

Carbohydrate: 24g                              Sodium:   253mg


Swiss Chard with Toasted Walnuts (Serves 4)