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Harvest Rice with Cranberries

 

Ingredients

 

2 cups chicken stock

1/2 cup uncooked brown rice

1/2 cup uncooked wild rice

2 Tbsp butter

3 onions, sliced into 1/2-inch wedges

1 Tbsp brown sugar

1 cup dried cranberries

2/3 cup fresh sliced mushrooms

1/2 cup slivered almonds, toasted

1/2 tsp orange zest

Salt and pepper to taste

 

Directions

  1. Combine rice and broth in saucepan and bring to a boil.

  2. Reduce heat to low; cover and simmer 35-45 minutes, until rice is tender and broth is absorbed.

  3. In medium skillet, melt butter over medium-high heat.  Add onions and sugar.

  4. Sauté until butter is absorbed and onions are translucent and soft.  Lower heat and cook onions for another 20 minutes, until they are caramelized.

  5. Stir in cranberries and mushrooms.  Cover skillet and cook for 10 minutes or until berries start to swell. 

  6. Stir in nuts and orange zest, then fold this mixture into the cooked rice.  Add salt and pepper to taste

  7. Yield: 6-8 servings

Nutritional Information

 

Calories: 266; Fat: 7g; Cholesterol: 9mg; Sodium: 350mg; Carbohydrate: 39.1g; Fiber: 4.3g; Protein: 5.7g

 

The Power of the Mighty Cranberry

 

Don't let its size fool you. Each little cranberry is packed with powerful, health-promoting nutrients that help ward off disease. And cranberries are distinct from other fruits because they have special properties that prevent undesirable bacteria from sticking to cells and organs.

 

Researchers have looked at how these special bacteria blocking properties in cranberries might impact specific diseases or illnesses that are caused by bacteria. The results have been very compelling as cranberries are well known for their role in preventing Urinary Tract Infections (UTI), or bladder infections, by preventing UTI-causing E. coli bacteria from attaching to the bladder wall. New studies suggest that cranberries also keep some ulcer-causing bacteria from sticking to the stomach cells, preventing the first phases of ulcer formation. Research is also being done on cranberry's ability to prevent gum disease! The value of the cranberry is amazing!

 

Cranberries also contain valuable phytonutrients or plant nutrients, that have proven beneficial for optimal health and wellness. The key phytonutrients in cranberries are flavonoids, which act as potent antioxidants. This is definitely a fruit that has a lot to offer!

Additionally, cranberries contain antioxidants that help to contribute to a healthy heart by reducing LDL or "bad" cholesterol levels. Because cranberries are full of antioxidants and flavonoids, incorporating them into a healthy diet helps keep the heart pumping strong!

 

Adding Cranberries to your Diet

 

Now that you know the benefits of cranberries, you'll be delighted to learn that there are plenty of fun and easy ways to eat cranberries every day! Here are a few tips on how to get creative with cranberries:

  • Add zest to your tossed salad with some dried cranberries.

  • Energize your favorite fruit smoothie by blending in some cranberry juice.

  • Transform your trail mix with the refreshing taste of dried cranberries.

  • Surprise your guests by topping seafood or poultry with a tangy cranberry relish.

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    One fruit serving of cranberries is:

  • 8-10 oz. of 27% cranberry juice, or 4 oz of 100% cranberry juice

  • 1 cup of fresh cranberries

  • 1/2 cup cranberry sauce or relish

  • 1 oz sweetened dried cranberries

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