BROCCOLI BROWN RICE CASSEROLE

The nutritional info follows this recipe. I suggest omitting the salt or cutting it down to 1/4 tsp if you have a problem with sodium. I also suggest you use this recipe when sharing with family and/or friends. Personally, I think a 1/2 cup serving is better for diabetics. 

1 cup uncooked brown rice

2 1/4 cups reduced-sodium chicken broth or vegetable broth
2 tbsp minced fresh rosemary or 2 tsp dried rosemary
2 garlic cloves
2 cups fresh chopped broccoli
1/4 cup slivered almonds
1/4 cup unsalted sunflower kernels
1/2 tsp salt
1/4 tsp freshly ground black pepper

In a large nonstick skillet coated with nonstick cooking spray, sauté the rice until lightly browned.  Add broth, rosemary and garlic; bring to a boil. Reduce heat, cover and simmer 40 minutes or until rice is almost tender.

Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook another 3 to 5 minutes until rice is tender and broccoli is crisp tender. Fluff with a fork before serving.

Yield: 6 2/3-cup servings.
Per serving: 202 calories, 6 g fat (1 g saturated), 414 mg sodium, 31 g carbs (2 g fiber), 7 g protein.
Diabetic Exchanges: 2 starch, 1 fat

Note: This recipe won a blue ribbon in a 2008 TOH contest. The photo is from TOH.