Celebrating food staples

September 20, 2018
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A hearty and healthy dish of brown rice with sizzling chicken and vegetables is pictured.

HUNTINGTON — Before September “flies the coop,” food holidays remain aplenty. It is the month for celebrating honey, rice and potatoes... to name a few, along with their nutritious value and versatility in the utilization in various dishes.

The tiny, but mighty, grain of rice supplies energy, complex carbohydrates, protein and fiber, as well as potassium, magnesium, iron, zinc and other vitamins and minerals. Onehalf cup contains only 100 calories and it is naturally sodium, cholesterol, gluten and GMO-free.

The sweet taste of honey adds to nearly every recipe — topping for toast, sweetener replacing sugar and provides moisture to baked goods. It is a natural source of carbohydrates, providing 17 grams per tablespoon and has been used as a cough suppressant for symptoms of the common cold.

Potatoes are fat, sodium and cholesterol-free. Due to carbs quickly converting to glucose when digested, many people with diabetes aren’t recommended to eat many of this basic staple. One medium-size potato contains about 110 calories.

This recipe is provided by thinkrice.com:


3 cups hot cooked brown rice

3 tablespoons low-sodium soy sauce

1/4 cup water

1 tablespoon honey

1 tablespoon cornstarch

1 1/2 tablespoons canola or corn oil

2 cloves garlic, minced

1 pound boneless chicken breast, cut into 1-inch cubes

1 small white onion, cut into small wedges

3 medium carrots, peeled and thinly sliced diagonally

1 1/2 cups small broccoli florets

1 medium red bell pepper, cut into 1-inch pieces

Mix soy sauce, water, honey and cornstarch in small bowl; set aside. Heat oil in wok or large skillet. Add minced garlic; saute about one minute until garlic is golden. Add chicken; cook about 5-6 minutes, then push chicken to side. Add onions to center

of skillet; cook until sightly tender and push to side. Continue with carrots, broccoli and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to side. Pour soy sauce mixture into center of skillet. Leaving other ingredients at sides of pan, stir sauce until it thickens. Mix in with vegetables and chicken. Pour soy sauce mixture into center of skillet. Leaving other ingredients at sides of pan, stir sauce until it thickens. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

Campbell’s Kitchen furnishes this one:


1 1/4 pounds skinless, boneless chicken breast halves, cut into strips or 2 (4.5-ounce) cans white chunk chicken breast in water, drained

1 cup broccoli florets

1 cup sliced carrot

1 cup sliced green or red bell pepper

1 can cream of mushroom soup or 98 percent fat free cream of mushroom soup

1/4 cup water

1 tablespoon soy sauce

1 cup regular long grain white rice (prepared according to package directions)

Spray 12-inch skillet with vegetable cooking spray and heat over medium-high heat 1 minute. Add chicken and cook until well browned, stirring often. Add vegetables to skillet and cook until vegetables are tender-crisp, stirring often. Stir in soup, water and soy sauce and cook until mixture is hot and bubbling. Serve chicken mixture over rice.

This recipe is from Diabetes and Self-Management:


1 pound boneless skinless chicken breasts, cut into bitesize pieces

1 (14-ounce) can fat-free chicken broth

1/4 cup hot water

1/2 teaspoon dried thyme

2 cups uncooked instant rice

8 ounces mushrooms, thinly sliced

1 (10 3/4-ounce) can 98 percent fat-free cream of celery soup, undiluted

Chopped fresh parsley

Cook chicken in broth and water in 12-inch nonstick skillet until mixture comes to full boil. Stir in thyme and rice. Place mushrooms on top. (Do not stir mushrooms into rice.) Cover skillet; turn off heat and let stand 5 minutes. Stir in soup; cook over low heat 5 minutes or until heated through. Sprinkle with parsley. Serve with mixed greens salad and sliced fresh strawberries.

Taste of Home provides this recipe:


2 1/2 to 3 pounds white potatoes, peeled and cubed

1 teaspoon salt, divided

1 medium onion, finely chopped

1/2 pound fresh mushrooms, chopped

3 tablespoons butter, divided

1/2 cup sour cream

1/4 teaspoon pepper

1/4 cup grated Parmesan cheese

Place potatoes in large saucepan and cover with water. Add 1/2 teaspoon salt. Bring to boil. Reduce heat; cover and cook 10-15 minutes or until tender. Drain and mash (do not add butter or milk). In large skillet, saute onion and mushrooms in 2 tablespoons butter 3-4 minutes or until just tender.

Stir into potatoes along with sour cream, pepper and remaining salt. Spoon into greased 2-quart baking dish. Sprinkle with cheese; dot with remaining butter. Bake, uncovered, at 400 degrees 20-25 minutes or until heated through and golden brown.

Note: Potatoes can be prepared the day before and refrigerated overnight. Remove from refrigerator 30 minutes before baking.

Allrecipes.com shares this recipe:


1 pound red potatoes, quartered

2 tablespoons diced onion

2 tablespoons butter, melted

1 tablespoon honey

1 teaspoon dry mustard

1 pinch salt

1 pinch ground black pepper

Preheat oven to 375 degrees. Lightly coat 11-by 7-inch baking dish with nonstick cooking spray. Place potatoes in single layer in prepared dish, and top with onion. In small bowl, combine melted butter, honey, mustard, salt and pepper; drizzle over potatoes and onion.

Bake in preheated 375-degree oven 35 minutes or until tender, stirring halfway through cooking time.

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