The American Dietetic Association and the USDA recommend that at least half of your daily grain servings should come from whole grain sources.
Why are whole grains important?
- Reduces risk of coronary artery disease
- Assists in weight management
- Improves bowel function
How can you get more whole grains?
- Try simple substitutions (whole wheat bread instead of white)
- Add whole grains in mixed dishes (such as barley in a casserole)
- Use whole wheat flour in baking
What to look for on the label:
- The 1st ingredient is a whole grain (whole wheat, whole rye, etc)
- Terms like “multi-grain” and “100% wheat” do not mean whole grain
- Color does not indicate whole grain (some additives make the food brown)
Chicken, Broccoli, Mushroom, & Brown Rice Bake
1 carton (18.3 ounces) Campbell’s® V8® Garden Broccoli Soup
1/4 cup water
3/4 cup uncooked instant brown rice
4 ounces mushrooms, sliced (about 1 1/2 cups)
1 large onion, chopped (about 1 cup)
4 skinless, boneless chicken breast halves (about 1 pound)
Ground black pepper
- Heat the oven to 375°F.
- Stir the soup, water, rice, mushrooms, and onion in a 2 quart shallow baking dish.
- Top with the chicken. Sprinkle the paprika and black pepper over the chicken.
- Cover the baking dish and bake for 45 minutes or until the chicken is cooked through and the rice is tender.
320 calories, 4g fat (1g saturated fat), 39g carbohydrates, 4g fiber, 30g protein, 6% DV for vitamin A, 11% DV for vitamin C, 10% DV of iron
Sources: Cambell’s Kitchen, www.campbellskitchen.com
USDA, MyPyramid, www.mypyrmid.gov