Brown Rice With Broccoli

Yield 2 servings.

1⁄4 pound broccoli florets (about 1 1⁄2 cups) 1 package microwave brown rice (1 1⁄2 cups

cooked)

1⁄2 tablespoon sesame oil

Salt and freshly ground black pepper

Place broccoli in a microwave-safe bowl and microwave on high 2 minutes.

Remove broccoli and add rice package to the microwave. Microwave rice 1 minute or according to package instructions and measure 1 1⁄2-cups. Reserve remaining rice for another meal.

Add to the bowl with the broccoli and add sesame oil, salt and pepper to taste. Toss well. Serve with salmon.

Per serving: 232 calories (10 percent from fat), 5.1 g fat (0.9 g saturated, 1.9 g monounsaturated), no cholesterol, 5.8 g protein, 41.7 g carbohydrates, 2.4 fiber, 21 mg sodium.

Makes 6 loaves

3/4 cup unsalted chicken broth

1/2 cup whole-wheat couscous

1 medium coarsely grated zucchini (see Note) 1/2 cup finely chopped red onion

4 teaspoons rubbed (crumbled) sage

1/2 teaspoon coarse salt

1/2 teaspoon freshly ground pepper

1 1/4 to 1 1/2 pounds ground turkey breast 1 egg

1/4 cup light brown sugar

2 tablespoons Dijon mustard

2 teaspoons tomato paste

3 slices lower-sodium bacon, halved

Heat oven to 400 degrees. Boil broth; stir in couscous, cover and remove from heat. Let stand 5 minutes. Transfer couscous to a large bowl, fluff with fork. Stir in zucchini, onion, sage, salt and pepper. Add turkey and egg and mix to combine. Shape into 6 loaves, each about 1 1/2 inches thick. Place on a rimmed baking sheet lined with nonstick foil. In a small bowl, mix sugar, mustard and tomato paste until blended and smooth; brush most of mixture over loaves. Lay a bacon piece diagonally over each loaf. Brush bacon with remaining mustard mixture. Bake 30 to 35 minutes or until loaves’ internal temperature reaches 165 degrees. If desired, broil 1 minute to crisp bacon.

Note: I used a box shredder for the zucchini.

Per loaf: 262 calories, 29 grams protein, 4 grams fat (13% calories from fat), 1.2 grams saturated fat, 28 grams carbohydrate, 92 milligrams cholesterol, 381 milligrams sodium, 4 grams fiber.

Carb count: 2.