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White Rice

Only 1 tablespoon of oil is used in this tasty and heart-
healthy rice dish.

1 tablespoon vegetable oil
1/2 medium onion, chopped
2 cloves garlic, minced
2 cups long-grain white rice
4 cups hot water
1/2 teaspoon salt
1/2 cup fresh or frozen corn, peas, carrots, or peppers
(optional)

1. In medium pan, heat oil and saute onion, garlic, and
rice. Add hot water and salt. Bring to a full boil. Cover
and simmer for 15 minutes without stirring. If desired, add
vegetables, cover, and cook for an additional 5 minutes.

2. Uncover, give rice a full turn and cover again. Turn
heat off.

3. Let stand 15 minutes before serving.

Yield: 6 servings
Serving size: 1/2 cup
Each serving provides (without optional vegetables):
Calories: 270
Total fat: 3 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 183 mg
Calcium: 28 mg
Iron: 2 mg

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