Sonoma Diet Recipes Recipes marked for each wave of the Sonoma Diet. Recipes fit in with whole food diets and the Mediterranean diet.

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Old 01-07-2006, 01:12 PM   #1  
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Join Date: Jan 2000
Location: San Jose, CA, USA
Posts: 1,681

Default Wave 1 - Brown Rice with Broccoli, Walnuts and Cheese

Brown Rice, Broccoli , Walnuts and Cheese - 4 servings usually

1/4 - 1/2 cup chopped walnuts - toast this beforehand or not.. your choice. Toasting nuts bring out the flavor a bit more
1 tablespoon olive oil
1 onion+, chopped
1/2 teaspoon+ minced garlic - I use more
1 cup brown rice
2 cup vegetable broth
1 pound fresh broccoli florets
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1/2 cup shredded Cheddar cheese, mozzarella, etc. (low fat) - try a tofu cheese here if you can. Quite tasty and lower in saturated fat than even traditional low fat cheeses

Heat olive oil in a medium saucepan over medium heat. Cook onion and garlic for 3 minutes, stirring frequently. Stir in the rice, add the broth, and bring to a boil. Reduce heat to medium-low. Cover, and simmer until liquid is absorbed, 45-50 minutes - check rice for desired doneness
Place broccoli in a microwave-safe casserole dish, and sprinkle with salt and pepper. Cover, and microwave until tender. - you can also just steam this on your stovetop or cook in boiling water, but don't overcook!
Spoon rice onto a serving platter, and top with broccoli. Sprinkle walnuts and cheese on top.
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