Mary M. Fynn, Ph.D, RD, L.D.N

Rice Recipes

Rice Recipes

January 2016

The recipes and recipe booklets posted here are based on the plant-based, olive oil diet developed by Mary M. Flynn, PhD, RD, LDN.

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings
3 tablespoons extra virgin olive oil
1 cup canned corn, drained or frozen, defrosted
½ cup canned black beans, drained and rinsed
1 cup canned, diced tomatoes

2 cups cooked brown rice (easy directions on page 13)

Optional: dried oregano and / or basil; salt and pepper

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan
about 12 inches wide. Add any herbs and stir to coat with the oil.

Stir in the corn; season with salt and pepper. Cook 3 to 5 minutes.

Add the black beans and cook 4 to 5 minutes longer. Stir in the tomatoes and heat 3 to 5 minutes.

Stir in the cooked rice, stir to combine and heat through.

Per serving:
Calories 530

Grams of carbohydrate 74
Servings of starch 2.5
Servings of vegetables 2

Cost for total recipe: $2.38

Cost per serving: $1.19

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings
3 tablespoons extra virgin olive oil
1 cup chopped onion (red or white)
1 cup sliced carrots; fresh, canned, drained or frozen,defrosted
1 cup green beans; fresh, canned, drained or frozen,
defrosted

2 cups cooked brown rice (easy directions on page 13)

Optional: dried oregano and / or basil; salt and pepper

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Add any herbs. Stir in the onion; season with salt and pepper. Cook 5 to 10 minutes.

While the onion is cooking, slice the carrots in half. Stir the carrots pieces into the cooked onions. Add the green beans, stir to combine and heat 3 to 5 minutes.
Stir in the cooked rice, stir to combine and heat through.

Per serving:
Calories 520

Grams of carbohydrate 72
Servings of starch 2
Servings of vegetables 3

Cost for total recipe: $2.81
Cost per serving: $ 1.41

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings

3 tablespoons extra virgin olive oil
¾ cup corn; canned, drained or frozen, defrosted
¾ cup peas; canned, drained or frozen, defrosted

2 cups cooked brown rice (easy directions on page 13)

Optional: dried oregano and / or basil; salt and pepper

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan
about 12 inches wide. Add any herbs and stir to coat with the oil.
Stir in the corn; season with salt and pepper. Cook 3 to 5 minutes.

Add the peas and heat 2 to 3 minutes. Stir in the cooked rice, stir to combine and heat through.

Per serving:
Calories 580

Grams of carbohydrate 82
Servings of starch 2
Servings of vegetables 1.5

Cost for total recipe: $ 1.98
Cost per serving: $ 0.99

July 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings
3 tablespoons extra virgin olive oil
1 cup frozen, defrosted broccoli, chopped
1 cup peppers, fresh or frozen, defrosted

2 cups cooked brown rice (easy directions on page 13)

Optional: dried oregano and / or basil; salt and pepper

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Add any herbs and stir to coat with the oil.

Stir in the broccoli; season with salt and pepper. Cook 5 to 10 minutes.

Stir in the peppers and cook 5 to 10 minutes longer. Stir in the
cooked rice, stir to combine and heat through.

Per serving:
Calories 475

Grams of carbohydrate 62
Servings of starch 2
Servings of vegetables 2

Cost for total recipe: $ 2.79
Cost per serving: $ 1.40

July 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings

3 tablespoons extra virgin olive oil
½ cup chopped onion (red or white)
1/3 cup frozen, defrosted, chopped spinach or 2 cups fresh spinach
leaves
3 large eggs
¼ cup milk (any % fat, including non-fat)
Salt and pepper
2 cups cooked brown rice (easy directions on page 13)

Turn on a broiler.

Heat oil on medium (4 to 5 on the dial) in a frying pan about 12
inches wide that can be put under a broiler. Stir in the onions;
season with salt and pepper. Cook 8 to 10 minutes or until
desired softness, stirring occasionally. Stir in the spinach and
cook 3 to 5 minutes.

While the vegetables are cooking, beat the eggs and milk together in a small bowl. Add the rice to the milk. Add the egg/rice mixture to the skillet and spread out evenly over the pan (this is easily done with a rubber spatula). Cook on top of the stove until the mixture is set. If you run a rubber spatula around
the mixture, you can tell when it is crusting on the bottom. It will take about 5 minutes. When the mixture is set, put the pan under the broiler and broil for about 3 minutes or until the tip starts to brown.

Use a metal spatula to loosen the mixture from the pan. The frittata should easily slide out of the pan onto a plate when done.

Per serving:
Calories 575
Grams of carbohydrate 58
Servings of starch 2
Servings of vegetables 1.5

Cost for total recipe: $2.67
Cost per serving: $1.33

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

Makes 2 servings

3 tablespoons extra virgin olive oil
2 cup zucchini or summer squash cut into small pieces, like match
sticks (about 2 pounds of zucchini or summer squash) or
shredded
Salt
2 cups canned, chopped tomato

Optional: ¼ cup fresh basil leaves or flat parsley
2 cups cooked brown rice (easy directions on page 12)

Heat the olive oil on medium (4 to 5 on the dial) in a medium
pan. Stir in the zucchini or summer squash; season with salt.
Cook 3 to 5 minutes or until the vegetable is soft.

Add the tomatoes; season with salt. Cover the pan and cook 3 to 5
minutes.

If using basil or parsley, tear the leaves into small pieces and add
to the rice. Stir the cooked vegetables into the rice and serve.

Per serving:
Calories 475
Grams of carbohydrate 62
Servings of starch 2
Servings of vegetables 2

Cost for total recipe: $3.14
Cost per serving: $ 1.57

July 2015

For additional recipes, Dr. Flynn wrote the cookbook, A Pink Ribbon Diet: A revolutionary new weight loss plan to lower your breast cancer risk (Flynn, M.M. and Barr, N.V; DaCapo Press, 2010).