2 cups water
1/2 cup quick-cooking (10-minute) brown rice
1/2 pound broccoli florets (about 3 cups)
2 tablespoons unsalted peanuts
1/8 teaspoon cayenne
2 teaspoons olive oil
Salt and freshly ground pepper
Place water in a medium saucepan over high heat. Add rice and broccoli and bring to a boil. Reduce heat to medium-low and cover. Simmer 10 minutes. Water should be absorbed and rice cooked. If water runs dry, add a little more to allow rice to finish cooking.
Meanwhile toss peanuts with cayenne. Remove rice from heat and add the peanuts, olive oil and salt and pepper to taste. Makes 2 servings.
Per serving: 275 calories (35 percent from fat), 10.5 g fat (1.3 g saturated, 5.6 g monounsaturated), no cholesterol, 9.5 g protein, 40.8 g carbohydrates, 2.8 g fiber, 35 mg sodium.