Chinese Fried Rice via the Mayo Clinic

This is directly from the Mayo Clinic website.  you can see this recipe and the nutrition facts HERE

1 1/3 cups water
3/4 cup rice
3 tablespoons peanut oil
4 green onions with tops, chopped
1/4 teaspoon salt
2 carrots, finely chopped
1/2 cup finely chopped green bell pepper
1/2 cup frozen peas
1 egg
2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame oil
1/4 cup chopped parsley

In a saucepan, bring the water and rice to a boil, stirring frequently. Reduce heat to low, cover and simmer until the rice is tender and has absorbed all the liquid, about 20 minutes.
In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add the cooked rice and saute until lightly golden. Add the green onions, salt, carrots, peppers and peas. Stir-fry until the vegetables are tender-crisp, about 5 minutes.
Hollow out a circle in the center of the skillet by pushing the vegetables and rice to the sides. Break the egg into the hollow and cook, lightly scrambling the egg as it cooks. Stir the scrambled egg into the rice mixture. Sprinkle with soy sauce, sesame oil and chopped parsley. Serve immediately.

Word of the day? Tabbouleh!

Even saying it gets me excited to try it!

1 C chicken broth/vegetable stock
1 C Bulgur
2 C diced tomatoes
1/2 cucumber peeled and chopped
1/4 Fresh lemon juice
1/4 C fresh parsley
2 T EVOO
2 green onions finely chopped
1 T lemon zest
1 clove of Garlic, pressed
3/4 tsp salt
1/4 tsp pepper
1/4 tsp allspice

Bring broth to a boil, add Bulgur.  let stand until bulgur is tender and broth is gone. 15 min-ish
toss in remaining ingredients and chill in fridge 2 hours.

The Mayo Clinic

Another wonderful and trusted site for healthy living and healthy eating is The Mayo Clinic. The recipe posted below is from their recipe spot which has a ton of wonderful recipes for breakfast, lunch, dinner, snacks, dessert and entertaining. AND all the recipes are healthy and approved by the health care staff at the Mayo Clinic.

Check it out at...
http://www.mayoclinic.com/
http://www.mayoclinic.com/health/low-sodium-recipes/RE00101

Mayo Clinic Balsamic Roast Chicken

Balsamic Roast Chicken
By Mayo Clinic Staff
http://www.mayoclinic.com/health/healthy-recipes/NU00366

Dietitian's tip: Balsamic vinegar has a dark color and rich flavor. Combined with a hint of brown sugar, this vinegar makes a sauce that's much healthier than traditional high-fat gravy.

Serves 6
Ingredients
1 whole chicken, about 4 pounds
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
1 garlic clove
1 tablespoon olive oil
1/8 teaspoon freshly ground black pepper
8 sprigs fresh rosemary
1/4 cup balsamic vinegar
1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 F.
Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.
In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.
Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.
In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.
Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Dietary Content
Calories 290
Cholesterol 127 mg
Protein 44 g
Sodium 108 mg
Carbohydrate 4 g
Fiber 0 g
Total fat 11 g
Potassium 625 mg
Saturated fat 3 g
Calcium 80 mg
Monounsaturated fat 5 g