Futzing around with this to make the nutrition info fit the exchanges as laid out by PCRM’s New Four Food Groups.

Set this aside:

  • 1.5 cups frozen peas
  • a 12 oz jar of marinated artichoke, drained (save 1 tbs of jar juice) 

Dump all this into a rice cooker and cook til done:

  • 1 tbs of the artichoke marinade
  • 1 cup brown rice
  • 2 cups water
  • 1 vegetable boullion cube
  • 1/2 tsp onion powder
  • 1/2 tsp oregano
  •  1/4 tsp thyme
  • 1/4 tsp garlic powder
  • 1/4 tsp lemon pepper seasoning

When it clicks off, stir in the peas and artichokes and serve. The lemon pepper is what makes this dish for me. You will get about 6 fluffy (not packed!) cups of rice casserole.

Today I ate it with 335 g of watermelon to knock of a fruit exchange too.

  
NUTRITION FOR 2 CUP SERVING RICE:

Calories: 375
Fat: 2 g
Saturated Fat: 0 g
Carbohydrate: 78 g
Fiber: 8 g
Protein: 11 g

WW POINTS: 7

 

EXCHANGES:

  •  2 grain
  • 1 legume
  • 1 veg