The Rice Diet Renewal: A Healing 30-Day Program For Lasting Weight Loss

258 the rice diet renewal

1 cup plain bread crumbs

8 cloves garlic, thinly sliced

Coarsely ground black pepper

2 4-ounce tins no-salt sardines, drained

1 teaspoon crushed red pepper fl akes

½ cup fl at-leaf parsley, chopped

Cook the pasta according to the package directions.

Add 2 tablespoons of the olive oil to a saut é pan over medium

heat. Add the bread crumbs and stir until they begin to brown. Add

the garlic and sauté, stirring, for about 1 minute. Add the pepper

and the remaining olive oil. Add the sardines and red pepper fl akes

and saut é for 2 to 3 minutes. Add the cooked pasta and toss every-

thing. Add the chopped parsley and toss again. Adjust the season-

ings, if necessary, and serve.

Yield: 8 servings (approximately 1 cup plus 2 tablespoons per serving)

Each serving contains approximately: Calories 313 (26% from fat),

Protein 7 g, Fat 9 g, Carbohydrate 51 g, Cholesterol 9 mg, Sodium 30 mg

Allowances : 2 starches + 2 fats + 1 protein

Honey Mustard Sauce

As this recipe is enjoyed on many different dishes, you may make

larger or smaller amounts as you desire.

4 tablespoons no - salt stone - ground mustard

1 tablespoon no - fat/no - salt Dijon mustard

½ tablespoon honey

½ tablespoon or more dill (dried or fresh)

3 tablespoons water, or more as needed

Mix all of the ingredients together in a medium bowl. Cover and

refrigerate until needed. The sauce will keep in the refrigerator for

a couple of weeks.

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