Greek Lemon Rice Soup

Prep Time: 15 mins

Total Time: 30 mins

Ingredients

• 4 cup(s) broth, reduced-sodium beef
• 1/3 cup(s) rice
• 12 pounds tofu, silken-style firm, light
• 1 slice(s) oil, olive, extra virgin
• 1/4 small turmeric
• 1/4 cup(s) lemon juice
• 2 slice(s) dill, Fresh and chopped
• 1/4 small pepper, black ground

Preparation

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.


2. Carefully transfer 2 cups of the rice mixture to a blender. Add tofu, oil and turmeric; process until smooth. (Use caution when pureeing hot liquids.)

3. Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat through. 

Nutritional Info (Per serving):

Calories: 178, 

Saturated Fat: 1g, 

Sodium: 147mg, 

Dietary Fiber: 0g, 

Total Fat: 7g, 

Carbs: 18g, 

Cholesterol: 5mg, 

Protein: 11g

Carb Choices: 1

HAWAIIAN BREAKFAST - HIGH PROTEIN

RICE or
ALTERNATE RICE such as: FAKE RICE MADE FROM CAULIFLOWER
SAUSAGE PATTY or
HAMBURGER PATTY or
ANY PROTEIN MEAT (fish, ham, etc)
GRAVY (made from beef broth)
EGG-fried

RICE SALAD W/ NUTS & OLIVES

Rice Salad with Nuts and Olives 

Preparation time: 5 min	Servings: 4
Cooking time: 15 min

Ingredients:

2/3 cup chicken stock

1 scallion, trimmed and minced

1 tbsp lemon juice

2 tbsp grated Parmesan cheese

2 tsp olive oil

1/2 tsp mint, or 1 Tbsp fresh, chopped

2/3 cup water

2 tbsp Kalamata olives, or other olives

2 tbsp pine nuts, or chopped almonds

2/3 cup long-grain white rice

Cooking Directions:

Preheat oven to 350°F. Combine stock and water in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 15-20 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand 5 minutes covered. Place pine nuts in a shallow pan and toast in oven 3-5 minutes, or until golden. Shake pan at 3 minute intervals. Transfer to a dish to cool. Transfer cooked rice to a bowl and fluff with a fork. Stir in oil. Add remaining ingredients, pine nuts and pepper to taste and toss. 

Nutrition Facts

Calories 120

% Calories From Fat 52.5%

Total Fat 7g

Saturated Fats 1.3g

Mono-unsaturated Fats 3.3g

Poly-unsaturated Fats 1.9g

Cholesterol 3.9mg

Sodium 140mg

Total Carbohydrates 10g

Dietary Fiber 0.5g

Sugar 1g

Protein 3.6g

Rice Mushrooms 

Preparation time: 10 min	Servings: 4
Cooking time: 15 min

Ingredients:

1/8 tsp black pepper

1/4 lb mozzarella cheese, shredded

1-1/3 tbsp red wine vinegar

3 shallots, or green onions, chopped

8 large mushrooms

2/3 cup cooked rice

1-1/3 tbsp breadcrumbs

1 tomato, chopped

1-1/3 tbsp parsley, chopped

1 clove garlic, crushed

Cooking Directions:

Preheat oven to 350°F. Remove stems from mushrooms and place in a shallow oven-proof dish. Combine next 8 ingredients and spoon into mushrooms. Top with grated cheese. Bake for 15 minutes, or until cheese is golden brown. 

Nutrition Facts

Calories 150

% Calories From Fat 35.4%

Total Fat 5.9g

Saturated Fats 3.3g

Mono-unsaturated Fats 1.7g

Poly-unsaturated Fats 0.3g

Cholesterol 20mg

Sodium 170mg

Total Carbohydrates 16g

Dietary Fiber 1g

Sugar 1.9g

Protein 8.6g