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4 rice dishes from the library, and we checked every ingredient in every one of them before it went on this list.

• Brown Rice Pilaf

  Leans on almonds, parsley, brown rice and garlic powder; six ingredients in all.

  Every line, as published:

  • 1 1/2 cups brown rice (uncooked)
  • 3 cups water
  • 1/4 cup almonds, sliced
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
• Brown Rice with Sizzling Chicken and Vegetables

  Builds on cornstarch, soy sauce, honey and broccoli florets, in a list of twelve ingredients.

  What goes in:

  • 3 cups hot cooked brown rice
  • 3 tablespoons reduced-sodium soy sauce
  • 1/4 cup water
  • 1 tablespoon honey
  • 1 tablespoon cornstarch
  • 1 1/2 tablespoons canola or corn oil
  • 16 ounces boneless chicken breast (cut into 1-inch cubes)
  • 2 cloves garlic (minced)
  • 1 small white onion, cut into small wedges (about 1/8 inch thick)
  • 3 medium carrots, peeled and thinly sliced (1 cup total)
  • 1 1/2 cups small broccoli florets
  • 1 medium red bell pepper (cut into 1 -inch pieces)
• Fried Rice

  Leans on egg whites, peas, soy sauce and white rice; ten ingredients in all.

  Everything in it:

  • 2 tablespoons canola oil (or cooking oil of your choice)
  • 1 cup white rice, uncooked
  • 3 tablespoons onion, minced
  • 1/2 cup carrot (chopped or grated)
  • 2 cups water
  • 4 whole eggs (beaten)
  • 4 egg whites (beaten)
  • 1/4 cup fat-free milk
  • 1/2 cup peas
  • 2 tablespoons reduced-sodium soy sauce
• Fried Rice with Chicken and Vegetables

  Eleven ingredients, soy sauce, broccoli, brown rice and bell pepper among them.

  The full list:

  • 2 tablespoons vegetable oil (Or cooking oil of your choice)
  • 3 cups cooked brown rice
  • 1 carrot (cut into 1/4-inch slices)
  • 1/2 bell pepper (chopped)
  • 1/2 cup chopped onion
  • 1/2 cup chopped broccoli
  • 2 tablespoons low-sodium soy sauce
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 2 medium eggs (beaten)
  • 3/4 cup cooked bite-size pieces of chicken

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