• 3/4 cup long grain brown rice
• 1/2 lb. mushrooms, finely chopped
• 1 onion, finely chopped
• 1 celery stalk, finely chopped
• 1 tsp. ground mustard
• 1 tsp. fresh ground pepper
• 1/2 tsp. salt
• 1/4 tsp. ground coriander
• 1/8 tsp. ground cardamom
• 1/8 tsp. ground cinnamon
• 1/8 tsp. ground cloves
• 1-1/2 quarts vegetable or chicken stock
• 1/3 cup fresh cilantro, chopped
• 1/2 cup nonfat plain yogurt or sour cream
• 3 Tbs. scallions, finely chopped

Combine first 12 ingredients in slow cooker. Cover and cook on low 5-6 hours, or until rice is tender. Stir in cilantro. Serve topped with a dollop of yogurt and sprinkled with scallions.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 101, fat 1.2g, 11% calories from fat, cholesterol 0mg, protein 3.7g, carbohydrates 19.6g, fiber 1.9g, sugar 2.8g, sodium 271mg, diet points 2.2.

Dietary Exchanges: Milk: 0.1, Vegetable: 0.7, Fruit: 0.0, Bread: 0.9, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

  view detailed nutritional information

The recommended wines are: Chianti, Chenin Blanc, or Fumé Blanc.