Hello and happy Monday! 
This week’s Trade Up Recipe is from Sami at the Freckled Foodie, where she has been blogging for about nine months now. She discovered her passion for wholesome, nutritious foods after being diagnosed with a thyroid condition that caused some huge changes for her body. Ever since, she’s been fervent about proper nourishment for optimal health. Enjoy her Trade Up recipe!
Original Recipe
4 servings
Ingredients:
- 4C. Swanson chicken broth (Nuval score: 1)
- 1Tbsp. butter
- 1/2C. onion (finely chopped)
- 1 ½ tsp. minced garlic
- 1C. uncooked white rice (Nuval score: 20)
- 1/2C. dry white wine
- 1tbsp. olive oil (Nuval Score: 11)
- 4C. shiitake mushroom caps (sliced thin)
- 2tsp. fresh thyme (chopped)
- 3/4C. frozen peas
- 6tbsp. Kraft Reduced Fat Parmesan style grated topping (Nuval score: 11)
- 1/4tsp. pepper
Trade Up Recipe
Ingredients:
- 4C. Swanson Natural Goodness (33% less sodium)chicken broth (Nuval score: 3)
- 1Tbsp. butter
- 1/2C. onion (finely chopped)
- 1 ½ tsp. minced garlic
- 1C. uncooked brown rice (Nuval score: 82)
- 1/2C. dry white wine
- 1tbsp. canola oil (NuVal score: 24)
- 4C. shiitake mushroom caps (sliced thin)
- 2tsp. fresh thyme (chopped)
- 3/4C. frozen peas
- 6tbsp. Kraft Shredded Parmesan cheese (Nuval Score: 20)
- 1/4tsp. pepper
Directions:
1. Simmer broth in a med. saucepan; keep warm over low heat.
2. Melt butter in a large skillet over medium heat. Add onion; cook 2 minutes. Add 1 teaspoon garlic; cook 30 seconds, stirring constantly. Add rice; cook 1 minute, stirring constantly. Add wine; cook 2 minutes or until liquid is absorbed, stirring frequently. Stir in 1/2 C. broth; cook 2 minutes or until liquid is absorbed, stirring constantly. Add remaining broth, 1/2 C. at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes).
3. Heat oil in a large skillet over med-high heat. Add mushrooms to pan; cook until tender. Add remaining 1/2 tsp. garlic and 1 tsp thyme; cook 1 minute. Set aside.
4. Stir mushrooms, remaining 1 tsp. thyme, peas, 1/4 C. cheese, and pepper into rice; cook 3 minutes. Spoon about 1 1/4C rice mix into each of 4 bowls; sprinkle each with 1 1/2 tsp. cheese.
Developed by an independent panel of nutrition and medical experts, the 
OMG that looks so good. I will have to try this in the coming weeks.
Oh, I absolutely love shiitake mushrooms! Great tradeups, too. I’ve actually never tasted brown rice before, but it seems a lot more nutritious!
Thanks for the recipe!
Wei-Wei
Hey Tina! Thanks for the shout out!
This recipe is one of my all time favorites! I haven’t gotten to make it in forever and keep saying the time is coming, but lack the time to make it! This is a crazy time of year for my family! Softball tournaments everyweekend, softball games every other week night! All my meals lately have been whatever is quickest/nutritious! haha. Practically eaten on the run!