by: Allison Witmer, B.S. in Nutritional Sciences from The Pennsylvania State University
Submitted by: Redner’s Markets
Checking out at only 10¢ a serving, rice is a budget friendly alternative to potatoes and pasta. Coming in many varieties, rice pairs well with other healthy foods including beans, seafood, chicken, vegetables and even fruit.
You may have heard that rice is a rich source of carbohydrates that you should stay away from, but just like anything, it can and should have a place in your diet! Your body needs carbohydrates for energy, which is why they should compose 45- 65% of your diet. Still not convinced? Read below for some more rice info:
• Nutrient Rich – brown and enriched white rice provides more than 15 vitamins and minerals including B vitamins, potassium, magnesium, selenium, fiber, iron and zinc
• Weight Management – rice increases satiety and can help you feel fuller longer!
• Heart Health – whole grains, such as brown rice, help reduce the risk of heart disease, diabetes and certain cancers
• Gluten Free – rice is one of the least allergenic grains, making it a healthy option for those that are gluten- intolerant or have food sensitivities
• Low Glycemic –white rice has a glycemic load (the blood sugar response to a food based on the grams of carbohydrates it contains) of 43; brown, 16 and parboiled white rice, 14 which are all considered low on the glycemic index
This recipe uses whole grain brown rice, a variety that retains all of its nutritious bran and germ layers. This means it is packed with fiber, antioxidants, vitamins, and minerals!
Orange Chicken and Vegetable Rice Bowl
Total Time: 30 minutes
• 2 Tbsp. vegetable oil, divided
• 1 lb. boneless, skinless chicken breasts, cut into strips
• 2 cups broccoli florets
• 2 carrots, julienned
• 1 medium onion, sliced
• 1 yellow bell pepper, sliced
• 1 red bell pepper, sliced
• 1 Tbsp. fresh ginger, grated
• 14 oz. low-sodium chicken broth
• ½ cup orange juice
• 1 Tbsp. orange zest
• 3 Tbsp. light soy sauce
• 2 Tbsp. cornstarch
• 3 cups cooked brown rice
In a large skillet or wok, heat 1 tablespoon of oil; add in chicken and stir fry until lightly browned; remove and set aside. In same skillet, heat remaining oil; stir fry vegetables and ginger 4-5 minutes, or until vegetables are tender crisp. Combine chicken broth, orange juice and zest, soy sauce and cornstarch in bowl and stir until smooth. Add to skillet, stirring constantly. Boil 1 to 2 minutes or until thickened. Stir in chicken and cook until heated through. Spoon over or toss with warm rice.
Nutrition Facts: 323 Calories, 9g. Total Fat, 63mg. Cholesterol, 658 mg. Sodium, 36g Carbohydrates, 4g. Fiber, 26g. Protein. www.thinkrice.com
Redner’s Warehouse Markets
On March 1, 1970, Earl and Mary Redner placed their savings and faith into Earl’s dream to open a grocery store, and run it his way. Forty-five years and 53 stores later, Earl’s purchase of two failing stores has blossomed into the fulfillment of his dream to operate a successful family, employee, and locally-owned company throughout Eastern Pennsylvania, Maryland and Delaware.
Redner’s prides itself on being an adaptable and flexible company, able to accommodate to industry changes. Redner’s was the first supermarket in Pennsylvania to have scanners, the first to have a recycling program, one of the first to have in store pharmacies, salad bars, and the first employee-owned supermarket in the United States. Redner’s is committed to supporting the local community in which each Warehouse Market and Quick Shoppe is located, through a variety of supportive partnerships, community outreach, and enrichment programs. Through their HealthCents program, featuring dietician Meredith McGrath, RD LDN, Redner’s is dedicated to improving the well-being of their customers. This program offers consumers practical nutrition and lifestyle advice for incorporating a wide variety of foods in a healthful diet and lifestyle, and making healthy choices that are affordable and easy to apply to everyday life.
We are honored and proud to call Redner’s a loyal community supporter and sponsor of Guts and Glory since our inception. Look for them at Guts and Glory 2017 and learn how you can make healthier nutritional choices!