1¼ C uncooked brown rice
½ C drained crushed pineapple, reserve juice
½ C raisins
½ large apple or pear-peeled and cubed
1 medium onion, chopped
1 8 oz can sliced water chestnuts
1 stalk celery, chopped
¼ t red hot pepper flakes (optional)
¼ t tumeric
1 T apple juice concentrate (can also use maple syrup)
2 T low sodium soy sauce or tamari
juice of drained pineapple + water to = 2½ cups liquid

Mix all ingredients in 1½ quart casserole dish. Stir with a fork. Bake covered in 300 F. oven for 55 minutes. Let sit, covered for 15-20 minutes. Fluff with fork and serve. Freeze leftovers.

4 servings, each 346 calories:   5% from fat (1.99 g),  88% from carbohydrates (77.68 g),  7% from protein (6.62 g).  Sodium 328 mg,  Fiber 5.3 g.

Healing Heart Hint

Add your favorite vegetables to make this dish unique. Peas, any color bell pepper, zucchini, eggplant, broccoli, green onions are just a few that can be used.

To add a smokey 'bacon-like' flavor, add 2 t liquid smoke.

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©2003 Dr. Neal Pinckney

Healing Heart Foundation       www.kumu.org