Brown Rice With Swiss Chard And Peanuts

1. Bring water to the boil.

2. Add rice.

3. Simmer for 45 minutes for regular brown rice, until most of the water is absorbed.

4. Set aside.

5. Heat oil in saute pan.

6. Saute garlic and onion until softened.

7. Stir in peanuts- keep it moving so that the peanuts do not burn.

8. Turn in the rice and the swiss chard.

9. Season with salt and salt substitute.

10. Heat until the swiss chard is wilted and the flavours are blended and everything is heated through.

11. Great with sate pork on the grill.

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Nutrient	Quantity
Total fats	42.8039 g
Protein	28.5312 g
Carbohydrates	159.7722 g
Energy	1115.268 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.253 g
Water	718.4123 g
Aspartic acid	3.0161 g
Calcium, Ca	171.9353 mg
Lutein + zeaxanthin	3964.24 g
Fiber, total dietary	12.7517 g
Carotene, beta	1338.774 g
Niacin	18.1746 mg
Vitamin A, RAE	217.68 g
Fatty acids, total trans-polyenoic	0.0018 g
Arginine	2.7884 g
Riboflavin	0.3033 mg
Tocopherol, beta	0.074 mg
Fatty acids, total polyunsaturated 15:0	0.0037 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0592 g
Fatty acids, total saturated 20:1	0.342 g
Glutamic acid	5.877 g
Sodium, Na	111.126 mg
Fatty acids, total saturated 16:1 undifferentiated	0.297 g
Total lipid (fat)	42.8039 g
Manganese, Mn	6.5918 mg
Fructose	0.903 g
Proline	1.2629 g
Fatty acids, total saturated 16:0	6.7509 g
Fatty acids, total saturated 8:0	0.146 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.789 g
Sucrose	1.914 g
Choline, total	81.0174 mg
Sugars, total	6.9721 g
Serine	1.4127 g
Fatty acids, total saturated 10:0	0.351 g
Fatty acids, total saturated 18:0	2.1849 g
Vitamin B-6	1.2827 mg
Selenium, Se	37.091 g
Ash	4.7432 g
Tocotrienol, delta	0.111 mg
Fatty acids, total saturated 18:1 undifferentiated	16.7112 g
Pantothenic acid	3.033 mg
Phenylalanine	1.504 g
Copper, Cu	1.2756 mg
Betaine	0.47 mg
Thiamin	1.377 mg
Retinol	105.472 g
Methionine	0.5014 g
Iron, Fe	5.5634 mg
Carbohydrate, by difference	159.7722 g
Phosphorus, P	809.3507 mg
Folate, total	177.96 g
Tocopherol, gamma	0.3515 mg
Fatty acids, total saturated 4:0	0.4129 g
Alanine	1.3833 g
Cholesterol	32.768 mg
Valine	1.4716 g
Fatty acids, total saturated 18:2 undifferentiated	9.7009 g
Glycine	1.516 g
Carotene, alpha	16.2 g
Glucose (dextrose)	1.379 g
Fatty acids, total saturated 14:0	1.327 g
Zinc, Zn	5.8862 mg
Isoleucine	1.1474 g
Fatty acids, total saturated 12:0	0.3668 g
Fatty acids, total polyunsaturated	9.9539 g
Tocotrienol, gamma	2.479 mg
Leucine	2.1246 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0018 g
Tocotrienol, alpha	0.842 mg
Vitamin A, IU	2596.802 IU
Folate, DFE	177.96 g
Tryptophan	0.3309 g
Vitamin C, total ascorbic acid	18.788 mg
Phytosterols	10.5 mg
Fatty acids, total polyunsaturated 16:1 c	0.0074 g
Fatty acids, total polyunsaturated 18:1 c	1.9221 g
Fatty acids, total saturated 20:0	0.0278 g
Tocotrienol, beta	0.1665 mg
Fatty acids, total saturated 6:0	0.2445 g
Starch	134.1435 g
Tyrosine	1.0807 g
Vitamin B-12	0.0013 g
Vitamin K (phylloquinone)	301.4438 g
Fatty acids, total saturated	12.1237 g
Histidine	0.725 g
Fatty acids, total monounsaturated	17.5394 g
Threonine	1.0285 g
Folate, food	177.96 g
Fatty acids, total polyunsaturated 24:0	0.0314 g
Vitamin E (alpha-tocopherol)	6.2239 mg
Fatty acids, total trans	0.0018 g
Magnesium, Mg	346.62 mg
Lysine	1.1016 g
Potassium, K	1080.97 mg
Cystine	0.3477 g
Fluoride, F	0.77 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.25 teaspoon	0	0	0
Garlic	3 cloves	13.41	2.9754	0.045
Oil	1 tablespoon	112.128	0	12.7334
Brown rice	1 cup	678.95	141.0625	5.92
Onion	1	28	6.538	0.07
Water	2.5 cups	0	0	0
swiss chard	1 cup	6.84	1.3464	0.072
peanut	0.33 cup	275.94	7.8499	23.9635