Diabetic Dish of the Week – PARMESAN HERB ENCRUSTED FISH

August 24, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s Diabetic Dish of the Week is PARMESAN HERB ENCRUSTED FISH. You’ll need; Tilapia, along with Almonds, Bread Crumbs, Paprika, Parsley, Pepper, and Parmesan Cheese. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2021! https://diabeticgourmet.com/

PARMESAN HERB ENCRUSTED FISH

Ingredients

1/3 cup sliced almonds, finely chopped
1/4 cup plain dry bread crumbs
3 tablespoons grated Parmesan cheese
1/2 teaspoon McCormick Garlic Powder
1/2 teaspoon McCormick Paprika
1/2 teaspoon McCormick Parsley Flakes
1/4 teaspoon McCormick Black Pepper, Ground
1 pound tilapia fillets
Olive oil

Directions

1 – Preheat oven to 450F. Mix almonds, bread crumbs, Parmesan cheese and seasonings in shallow dish.
2 – Brush fish lightly with oil. Coat evenly with almond mixture. Place fish on greased foil-lined shallow baking pan.
3 – Bake 10 to 12 minutes or until fish flakes easily with a fork.
NOTES:
Adding an herb crust to tilapia is a great way to complement its mild flavor. Combine spices like garlic, paprika and black pepper with chopped almonds, bread crumbs and Parmesan cheese for an easy dinner. You can substitute red snapper, striped bass, flounder or sole for the tilapia..

Recipe Yield: Makes 4 servings.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 225
Fat: 9 grams
Fiber: 1 grams
Sodium: 202 milligrams
Cholesterol: 57 milligrams
Protein: 29 grams
Carbohydrates: 7 grams
https://diabeticgourmet.com/diabetic-recipes/parmesan-herb-encrusted-fish

Healthy Tilapia Recipes

August 24, 2021 at 6:01 AM | Posted in Eating Well | Leave a comment
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From the EatingWell Website and Magazine it’s Healthy Tilapia Recipes. Find some Delicious and Healthy Tilapia Recipes with recipes including Beer-Battered Fish Tacos with Tomato and Avocado Salsa, Fish Fillets with Pineapple-Jalapeno Salsa, and Chili-Rubbed Tilapia with Asparagus and Lemon. Find these recipes and more all at the EatingWell website. You can also subscribe to one of my favorite Magazines, the EatingWell Magazine. So find these recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2021! http://www.eatingwell.com/

Healthy Tilapia Recipes
Find healthy, delicious tilapia recipes, from the food and nutrition experts at EatingWell.

Beer-Battered Fish Tacos with Tomato and Avocado Salsa
Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream…………….

Fish Fillets with Pineapple-Jalapeno Salsa
Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice……………

Chili-Rubbed Tilapia with Asparagus and Lemon
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

* Click the link below to get all the Healthy Tilapia Recipes
https://www.eatingwell.com/recipes/19187/ingredients/fish-seafood/fish/tilapia/

Blackened Tilapia Sandwich w/ Baked Fries

June 18, 2020 at 6:37 PM | Posted in fish | 4 Comments
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Today’s Menu: Blackened Tilapia Sandwich w/ Baked Fries

 

 

For Breakfast this morning I toasted a Thomas Light English Muffin, heated up a slice of Turkey Spam, and had a half slice of Boar’s Head Yellow Vermont Cheddar Cheese to make a Breakfast Sandwich. I also had a cup of Bigelow Decaf Green Tea. 80 degrees and partly cloudy to start the day, later a passing thunderstorm. Spent most of the day helping Mom clean out our junk closet. Amazing the stuff she had in it! We filled up 4 large Lawn Hefty Bags. Long overdue! For Dinner tonight I prepared a Blackened Tilapia Sandwich w/ Baked Fries.

 

I had purchased the Tilapia at Kroger and had them in the freezer. Let them thaw overnight in the fridge. To prepare it I rinsed the fillets off in water and patted dry with a paper towel. I seasoned it with a bit of Sea Salt. Then I melted a 1 tablespoon of Blue Bonnet Light Stick Butter down and rubbed the fillets down with it, covering both sides. I then covered both sides, with Zatarain’s Blackening Seasoning. I added Extra Virgin Olive Oil to a Cast Iron Skillet and preheated it until the Oil was almost ready to start smoking and I added the Tilapia. Just a word of warning have your window open and overhead stove fan a working, it will smoke! I cooked the fillet for 3 minutes each side and it was fork tender and ready. I love the smokey and blackened flavor the Zatarain’s Seasoning provides. Served it on a Kroger Whole Wheat Mini Sub Bun.

For a side I baked some Ore Ida Crinkle Fries, served with a side of Hunt’s Ketchup. Also had a Diet Dr. Pepper to drink. For Dessert later a Jello Sugar Free Dark Cherry Jello.

 

 

 

 

 

 

 

 

 

 


Tilapia……………
Tilapia is a pretty impressive source of protein. In 3.5 ounces (100 grams), it packs 26 grams of protein and only 128 calories (3). Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.

 

 

 

 

 

 

 

Zatarain’s Blackened Seasoning

This spicy seasoning blend is rubbed on the outside of fish (or chicken, steak or other meats) for blackening. Also great as a seasoning rub for the grill or broiler.
Ingredients:
SALT, PAPRIKA, CAYENNE PEPPER, BLACK PEPPER, WHITE PEPPER, CHILI POWDER, MONOSODIUM GLUTAMATE, ONION, GARLIC, SPICES.
Nutrition Facts

Serving Size: 1/4 tsp. (.71g)

Servings Per Container: about 120
Amount Per Serving % Daily Value
Calories: 0
http://www.zatarains.com/Products/Spices-and-Extracts/Blackened-Seasoning.aspx

Blackened Tilapia Sandwich w/ Baked Fries

May 25, 2020 at 6:42 PM | Posted in fish, Ore - Ida, Zatarain's | Leave a comment
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Today’s Menu: Blackened Tilapia Sandwich w/ Baked Fries

 

 

For Breakfast this morning I fried an Egg Sunny Side Up, heated up 2 Johnsonville Turkey Breakfast Sausage Links, toasted 2 slices of Aunt Millie’s Light Whole Grain Bread that I buttered with I Can’t Believe It’s Not Butter, and a cup of Bigelow Decaf Green Tea. A repeat of weather outside, 88 degrees, humid and rain showers. I want to wish everyone a Happy Memorial Day! For Dinner tonight I prepared a Blackened Tilapia Sandwich w/ Baked Fries.

 

 

I had purchased the Tilapia at Kroger and had them in the freezer. Let them thaw overnight in the fridge. To prepare it I rinsed the fillets off in water and patted dry with a paper towel. I seasoned it with a bit of Sea Salt. Then I melted a 1 tablespoon of Blue Bonnet Light Stick Butter down and rubbed the fillets down with it, covering both sides. I then covered both sides, with Zatarain’s Blackening Seasoning. I added Extra Virgin Olive Oil to a Cast Iron Skillet and preheated it until the Oil was almost ready to start smoking and I added the Tilapia. Just a word of warning have your window open and overhead stove fan a working, it will smoke! I cooked the fillet for 3 minutes each side and it was fork tender and ready. I love the smokey and blackened flavor the Zatarain’s Seasoning provides. Served it on a Kroger Whole Wheat Mini Sub Bun.

For a side I baked some Ore Ida Crinkle Fries, served with a side of Hunt’s Ketchup. Also had a Diet Dr. Pepper to drink. For Dessert later a SO Delicious Dairy Free Minis Vanilla Sandwich, I haven’t had these in a while!

 

 

 

 

 

 

 

 

 

Tilapia……………
Tilapia is a pretty impressive source of protein. In 3.5 ounces (100 grams), it packs 26 grams of protein and only 128 calories (3). Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.

 

 

 

 

 

 


Zatarain’s Blackened Seasoning

This spicy seasoning blend is rubbed on the outside of fish (or chicken, steak or other meats) for blackening. Also great as a seasoning rub for the grill or broiler.
Ingredients:
SALT, PAPRIKA, CAYENNE PEPPER, BLACK PEPPER, WHITE PEPPER, CHILI POWDER, MONOSODIUM GLUTAMATE, ONION, GARLIC, SPICES.
Nutrition Facts

Serving Size: 1/4 tsp. (.71g)

Servings Per Container: about 120
Amount Per Serving % Daily Value
Calories: 0
http://www.zatarains.com/Products/Spices-and-Extracts/Blackened-Seasoning.aspx

Healthy Chowder Recipes

May 9, 2020 at 6:01 AM | Posted in Eating Well | Leave a comment
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From the EatingWell website and Magazine its Healthy Chowder Recipes. Find Delicious and Healthy Chowder Recipes with recipes like Broccoli-Cheddar-Chicken Chowder, New England Clam Chowder, and Tilapia Corn Chowder. The Chowder is on! Find these recipes and more all at the EatingWell website. You can also subscribe to one of my favorite Magazines, the EatingWell Magazine. So find these recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2020! http://www.eatingwell.com/

Healthy Chowder Recipes
Find healthy, delicious chowder recipes including clam, fish and seafood and corn chowder. Healthier recipes, from the food and nutrition experts at EatingWell.

Broccoli-Cheddar-Chicken Chowder
In this healthy broccoli-Cheddar-chicken chowder recipe, heavy cream is replaced with milk and flour-thickened chicken broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade creamy broccoli, Cheddar and chicken chowder, you’ll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders………………….

New England Clam Chowder
Chopped clams, aromatic vegetables and creamy potatoes blended with low-fat milk and just a half cup of cream gives this chunky New England-style clam chowder plenty of rich body. Serve with oyster crackers and a tossed salad to make it a meal………………………..

Tilapia Corn Chowder
This light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers…………………………

* Click the link below to get all the Healthy Chowder Recipes
http://www.eatingwell.com/recipes/18202/soup/chowder/

Healthy Fish Taco Recipes

June 8, 2019 at 6:01 AM | Posted in Eating Well | Leave a comment
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From the EatingWell website and Magazine its Healthy Fish Taco Recipes. Find Delicious and Healthy Fish Taco Recipes like; Mango-Lime Fish Tacos, Grilled Salmon Soft Tacos, and Chipotle Fish Tacos. Find these recipes and more all at the EatingWell website. Enjoy and Make 2019 a Healthy One! http://www.eatingwell.com/

Healthy Fish Taco Recipes
Find healthy, delicious fish taco recipes, from the food and nutrition experts at EatingWell.

Mango-Lime Fish Tacos
These yummy fish tacos are a quick-and-easy choice for dinner. Ready in just 30 minutes, the lime-seasoned tilapia fillets are baked and then combined in warm tortillas with cumin-spiced cabbage, sweet mangoes and spicy radishes…………..

Grilled Salmon Soft Tacos
Fish tacos have become all the rage in recent years and are a specialty of the Pacific coast of Southern California and Mexico. This is a simple recipe: all the components can be made ahead of time and the fish grilled at the last moment. You can also use halibut, sea bass or tilapia in place of the salmon……………

Chipotle Fish Tacos
Lightened-up Baja-style fish tacos make a quick, flavorful meal that’s easy to whip up in a few minutes……………

Click the link below to get all the Healthy Fish Taco Recipes
http://www.eatingwell.com/recipes/21136/cuisines-regions/latin-american/mexican/tacos/fish/

Crispy Pan Fried Tilapia w/ Long Grain and Wild Rice

March 12, 2019 at 5:29 PM | Posted in fish, Uncle Ben's Rice | Leave a comment
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Today’s Menu: Crispy Pan Fried Tilapia w/ Long Grain and Wild Rice

 

 

To start this Tuesday off I had one of favorites, French Toast and Turkey Sausage Links. For the French Toast I used Aunt Millie’s Light Whole Grain Bread, 1/2 cup of 2% Milk, 1 medium Egg, Ground Nut Meg, Ground Cinnamon, and Blue Bonnet Light Butter. Mix the Milk, Egg and Spices together in a bowl and dip the Bread in mixture. Fry until each side is golden brown. For the Sausage I used Johnsonville Turkey Breakfast sausage Links. Just fry for 8 minutes and done. For the Syrup topping I used Log Cabin Sugar Free Maple Syrup. Oh how I love French Toast! It’s 50 degrees and partly sunny out today. Ran a couple of errands and stopped by Meijer for a few items. Back home I was all caught up on everything and just took it easy. For Dinner tonight its Crispy Pan Fried Tilapia w/ Long Grain and Wild Rice.

 

 

 

 

I purchased the Tilapia while at Meijer earlier. I purchased 2 big and beautiful fillets of the Tilapia, having 1 for Dinner and froze the other one. I also bought a Red Snapper Fillet. So I had already rinsed the fillet in cold water and had it in plastic bag the fridge. To prepare it I’ll need; the Tilapia, McCormick Grinder Sea Salt and Peppercorn Medley, and Zatarain’s Crispy Southern Fish Fri. To start I heated Extra Light Olive Oil in a skillet over medium-high heat. When the skillet was ready I cooked the Tilapia until Golden Brown, about 3 minutes per side. I had not had Tilapia in a while and it tasted great! Moist with that excellent Zatarain’s Seasoning.

 

 

 

 

I also prepared a packet of Uncle Ben’s Ready Rice Long Grain and Wild. It comes in a microwavable bag. I microwaved it for 90 seconds and done! I guess my favorite among the Uncle Ben’s Ready Rice, all though I love using them all. An easy to fix item, just microwave for 90 seconds and it’s ready. I love Rice and it pairs with Fish perfect. Also had a slice of Aunt Millie’s Light Whole Grain Bread that I lightly buttered with I Can’t Believe It’s Butter. For Dessert later a Jello Sugar Free Dark Chocolate Pudding.

 

 

 

 

 

 

UNCLE BEN’S® READY RICE® Long Grain and Wild

The rice that’s always ready to enjoy. Now, you can have our original delicious Long Grain & Wild Rice recipe with 23 herbs and seasonings in just 90 seconds. This microwaveable pouch also eliminates prep and cleanup. UNCLE BEN’S®. ‘Perfect Every Time’®.

Nutritional Claims & Product Benefits:Uncle Ben’s Long-Grain-Wild
* Good Source of Folic Acid
* Good source of iron
* 0 g Trans Fats & No Saturated Fat

COOKING INSTRUCTIONS
Squeeze pouch to separate rice.
Tear to vent.
Heat on HIGH for 90 seconds.
Cooking time for 2 pouches – 2 ½ minutes. Microwave times may vary. Take care when handling and opening the hot pouch. Refrigerate unused portion.

In the Skillet
Gently squeeze the sides of the pouch to break apart the rice, and pour contents into a skillet. Add 2 Tbsp. of water and heat.
Stir rice occasionally until heated thoroughly.
Serve immediately.
Nutrition Facts
Serving Size 1 cup (125 g)
Per Serving % Daily Value*
Calories 190
Calories from Fat 18
Total Fat 2.0g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 630mg 26%
Carbohydrates 39.0g 13%
Dietary Fiber 2.0g 8%
Sugars 1.0g
Protein 5.0g
http://www.unclebens.com/Products/Ready-Rice/Uncle-Ben-s-reg;-Long-Grain-Wild#.UhpZ6hvOk20

 

Zatarain’s Crispy Southern Fish Fri

The secret of authentic Southern style fried fish is the crispy combination of cornmeal, corn flour, spices and lemon juice captured in this special Zatarain’s Frying Mix.

Amount Per Serving % Daily ValueZatarain’s Crispy Southeren Fish Fri
Calories: 60
Calories from Fat: 0
Total Fat: 0g 0%
Saturated Fat: 0g 0%
Cholesterol: 0mg 0%
Sodium: 630mg 26%
Total Carb: 12g 4%
Dietary Fiber: 0 0%
Sugar: 0g
Protein: 1g
Vitamin A: 2%
http://www.zatarains.com/Products/Breadings-and-Fry-Mixes/Crispy-Southern

Healthy Fish Taco Recipes

October 3, 2018 at 5:03 AM | Posted in Eating Well | Leave a comment
Tags: , , , , , , , , , , , , , ,

From the EatingWell website and Magazine its Healthy Fish Taco Recipes. Delicious and Healthy Fish Taco Recipes like; Salmon Tacos with Pineapple Salsa, Chipotle Fish Tacos, and Grilled Salmon Soft Tacos. Find these recipes and more all at the EatingWell website. Plus don’t forget to subscribe to the EatingWell Magazine, one of my favorites! So Enjoy and Eat Healthy in 2018! http://www.eatingwell.com/

Healthy Fish Taco Recipes
Find healthy, delicious fish taco recipes, from the food and nutrition experts at EatingWell.

Salmon Tacos with Pineapple Salsa
An easy-to-make slaw served on the side of these salmon tacos makes for a filling and fast weeknight dinner. If you prefer more heat in these fish tacos, simply add a pinch or two of chipotle chili powder or cayenne with the chili powder………..

Chipotle Fish Tacos
Lightened-up Baja-style fish tacos make a quick, flavorful meal that’s easy to whip up in a few minutes…………..

Grilled Salmon Soft Tacos
Fish tacos have become all the rage in recent years and are a specialty of the Pacific coast of Southern California and Mexico. This is a simple recipe: all the components can be made ahead of time and the fish grilled at the last moment. You can also use halibut, sea bass or tilapia in place of the salmon…………

* Click the link below to get all the Healthy Fish Taco Recipes
http://www.eatingwell.com/recipes/21136/cuisines-regions/latin-american/mexican/tacos/fish/

Diabetic Dish of the Week – PARMESAN HERB ENCRUSTED FISH

August 21, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s Diabetic Dish of the Week is – PARMESAN HERB ENCRUSTED FISH. You’ll need; Talapia, along with Almonds, Bread Crumbs, Parmesan Cheese, and Seasonings. The recipe is from the Diabetic Gourmet Magazine website which has a huge selection of Diabetic Friendly Recipes. Check it out today. So Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/

PARMESAN HERB ENCRUSTED FISH

Ingredients

1/3 cup sliced almonds, finely chopped
1/4 cup plain dry bread crumbs
3 tablespoons grated Parmesan cheese
1/2 teaspoon McCormick Garlic Powder
1/2 teaspoon McCormick Paprika
1/2 teaspoon McCormick Parsley Flakes
1/4 teaspoon McCormick Black Pepper, Ground
1 pound tilapia fillets
Olive oil

Directions

Preheat oven to 450F. Mix almonds, bread crumbs, Parmesan cheese and seasonings in shallow dish.
Brush fish lightly with oil. Coat evenly with almond mixture. Place fish on greased foil-lined shallow baking pan.
Bake 10 to 12 minutes or until fish flakes easily with a fork.
NOTES:
Adding an herb crust to tilapia is a great way to complement its mild flavor. Combine spices like garlic, paprika and black pepper with chopped almonds, bread crumbs and Parmesan cheese for an easy dinner. You can substitute red snapper, striped bass, flounder or sole for the tilapia..

Recipe Yield: Makes 4 servings.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 225
Fat: 9 grams
Fiber: 1 grams
Sodium: 202 milligrams
Cholesterol: 57 milligrams
Protein: 29 grams
Carbohydrates: 7 grams
https://diabeticgourmet.com/diabetic-recipes/parmesan-herb-encrusted-fish

Flame Seared Chili Lime Tilapia w/ Long Grain and Wild Rice

July 6, 2018 at 5:15 PM | Posted in fish, rice, Uncle Ben's Rice | 2 Comments
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Today’s Menu: Flame Seared Chili Lime Tilapia w/ Long Grain and Wild Rice

 

 

For Breakfast this morning I Poached an Egg and served it on a toasted Healthy Life Whole Grain English Muffin. Also had my morning cup of Bigelow Decaf Green Tea. Not as hot today, had a high of 83 degrees. Finished painting in the shed and moved a few things around. That was about it for the day. I’m dealing with my allergies and sinuses today. For Dinner tonight Flame Seared Chili Lime Tilapia w/ Long Grain and Wild Rice.
 

 

 

I’m trying another new item for Dinner tonight, Aqua Star Chili Lime Tilapia w/ Mango Salsa. I came across this one at the local Kroger Frozen Seafood. It looked great and the description sounded delicious so why not give it a try! It comes frozen and there is 2 Tilapia Fillets in the package. To prepare it you can Boil the package, Microwave, or Bake the fillets. I chose to Bake them.

 

 

 

 

So to prepare it; I first turned the oven on to 400 degrees. Next I got a small baking sheet and lined it with foil. Then sprayed it with Pam w/Olive Oil Non-Stick Cooking Spray. I removed the Tilapia from the packaging and lined the 2 fillets up on the pan. With the oven heated I baked the fillets. I’ll be baking them for 17 minutes. As the Tilapia was baking I got the Mango Salsa package that came with the Fish. I just ran the package under cold water until it was thawed. I took the Tilapia out and they looked delicious!

 

 

 

I added the Mano Salsa across the tops of the Fillets. The Fillets were fork tender and flaked real easy. The Seasoning was spot on, nice mild heat, and the Mango Salsa worked perfect with the Tilapia. I’ll purchase this again, easy to prepare and delicious!

 

 

 

 

 

I also prepared a packet of Uncle Ben’s Ready Rice Long Grain and Wild. It comes in a microwavable bag. I microwaved it for 90 seconds and done! I guess my favorite among the Uncle Ben’s Ready Rice, all though I love using them all. Another tasty and easy to fix item, just microwave for 90 seconds and it’s ready. I love Rice and it pairs with Fish perfect. Also had a slice of Aunt Millie’s Light Whole Grain Bread that I lightly buttered with I Can’t Believe It’s Butter. Very good Meal tonight! For Dessert later a Blue Bunny Sweet Freedom Mini Cone Ice Cream.

 

 

 

 

Aqua Star Chili Lime Tilapia w/ Mango Salsa

Flame Seared Chili Lime Tilapia

Aqua Star “Flame-Seared” Tilapia is actually pre-seared on the surface to grilled perfection, allowing you to finish the final cook step with boil-in-bag, microsteam or the oven prep of your choice. These all natural fillets are glazed in a tangy chili lime marinade and paired with a delightful mango salsa included. For a true fine dining experience without the extra work of grilling outdoors or culinary expertise, these Flame–Seared fillets are ready for you to complete a restaurant quality meal at home in no-fuss minutes!

 

 

 

UNCLE BEN’S® READY RICE® Long Grain and Wild

The rice that’s always ready to enjoy. Now, you can have our original delicious Long Grain & Wild Rice recipe with 23 herbs and seasonings in just 90 seconds. This microwaveable pouch also eliminates prep and cleanup. UNCLE BEN’S®. ‘Perfect Every Time’®.

Nutritional Claims & Product Benefits:Uncle Ben’s Long-Grain-Wild
* Good Source of Folic Acid
* Good source of iron
* 0 g Trans Fats & No Saturated Fat

COOKING INSTRUCTIONS
Squeeze pouch to separate rice.
Tear to vent.
Heat on HIGH for 90 seconds.
Cooking time for 2 pouches – 2 ½ minutes. Microwave times may vary. Take care when handling and opening the hot pouch. Refrigerate unused portion.

In the Skillet
Gently squeeze the sides of the pouch to break apart the rice, and pour contents into a skillet. Add 2 Tbsp. of water and heat.
Stir rice occasionally until heated thoroughly.
Serve immediately.
Nutrition Facts
Serving Size 1 cup (125 g)
Per Serving % Daily Value*
Calories 190
Calories from Fat 18
Total Fat 2.0g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 630mg 26%
Carbohydrates 39.0g 13%
Dietary Fiber 2.0g 8%
Sugars 1.0g
Protein 5.0g
http://www.unclebens.com/Products/Ready-Rice/Uncle-Ben-s-reg;-Long-Grain-Wild#.UhpZ6hvOk20

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