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

272 the rice diet renewal

5 cups no - salt vegetable stock

¼ cup fresh dill

Heat a medium saut é pan over medium-high heat, then add the olive

oil. Add the onions and carrots and saut é them until they ’ re tender.

Add the garlic and the remaining herbs. Add the tomatoes and sim-

mer everything for 10 minutes. Transfer the ingredients to a soup

pot. Add the lentils and vegetable stock. Cover the pot and cook on

low heat until the lentils are soft, approximately 30 minutes. Remove

the pot from the heat and place the mixture into a blender or a food

processor. Puree the ingredients until they ’ re smooth. Stir in half of

the dill. Garnish the soup with the remaining dill, if desired. Serve

hot.

Yield: 6 servings (1 cup per serving)

Each serving contains approximately: Calories 197 (14% from fat), Protein

11 g, Fat 3.1 g, Carbohydrate 23.3 g, Cholesterol 0 mg, Sodium 37.1 mg

Allowances: ¼ fat + 2 starches + 1 vegetable

White Beans and Greens

1 tablespoon extra - virgin olive oil

6 – 8 cloves of garlic, chopped

2 pounds seasonal greens (escarole, mustard greens, turnip

greens, broccoli rabe, dandelion greens, kale, chard, and

beet greens all work well), chopped

1 can no - salt white beans of choice; great northern or cannellini

are best (if using dry beans, approximately 1 ½ cups of cooked

beans is equivalent to 1 can)

2 tablespoons no - salt vegetable stock or water

Juice of 1 lemon

Heat a large saut é pan over medium - high heat, then add the olive

oil. Add the garlic and saut é until it ’ s tender. Add the chopped

greens to the saut é pan, moving the greens constantly with tongs.

Allow the garlic to disperse through the greens. Add the beans

and vegetable stock. Let the mixture simmer until the greens are

both01.indd 272both01.indd 272 5/28/10 6:26:47 AM5/28/10 6:26:47 AM