Skip to main content

Oregon Family Magazine

Pump Up Nutrition

02/04/2010 ● By Anonymous
Spring is here and so is National Nutrition Month, a great time to start eating right and exercising outdoors. A cornerstone of healthy meal plans are foods containing whole grains, which are known to reduce heart disease, help to sustain healthy weight and demonstrate a reduced risk in certain cancers.

According to data published in the Journal of the American Dietetic Association, today’s youth are consuming less than one serving of whole grains per day, which is far less than the recommended three daily servings.

The data goes on to say that lack of access to whole grains at home and at school has led to this consumption shortfall. Registered dietitian Michele Powers says, “Although everyone wants to be healthy and feel great, many people struggle with the common perception that serving whole grains has to come at the expense of flavor and satisfaction, but that is just not true. With the right recipe, whole grains are an easy way to get nutrition into a family meal.”

With only a single gram of fat per serving, Uncle Ben’s Boil-In-Bag Whole Grain Brown Rice provides 100 percent of the daily whole grain recommendation in just one serving. It’s the perfect base to a meal. Just add flavorful ingredients, such as ground chicken or black beans, to brown rice for an easy, healthy meal solution. Additionally, according to researchers, continually providing kids with whole grain tasting opportunities can help enhance their taste preference for that food.

Below is a kid-friendly, heart healthy and easy whole grain dish to add to your menu:  Chicken and Brown Rice Sloppy Joes.

Heart Healthy Chicken and Brown Rice Sloppy Joes

Prep Time: 5 minutes Cooking Time: 18 minutes Makes: 6 sloppy joes (1 per person)


  • 1 2-cup bag Uncle Ben’s Boil-In-Bag Whole Grain Brown Rice
  • 1/2 tablespoon olive oil
  • 1 pound ground chicken
  • 1 cup onion, diced
  • 1/4 cup green pepper, diced
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 3/4 cup ketchup
  • 2 tablespoons brown sugar
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon mustard
  • 1 teaspoon white vinegar
  • 1/4 cup water
  • 6 whole wheat hamburger buns
  1. Prepare rice as instructed on box.
  2. While rice is cooking, begin making sloppy joes.
  3. In large skillet, heat oil over medium heat and add chicken. Stir to separate meat and then add onions, green peppers, garlic, salt and pepper. Continue cooking until meat is cooked and onions are translucent, about 5 minutes.
  4. In measuring cup or small bowl, combine ketchup, brown sugar, Worcestershire sauce, mustard, vinegar and 1/4 cup water.
  5. Once rice is cooked, drain and add to skillet. Add liquid ingredients into meat and rice mixture and stir well to combine all ingredients. Continue to simmer for about 5 minutes to meld flavors.
  6. Serve between whole wheat buns.
Nutrition Information (per serving): Calories: 350; Saturated Fat: 2.5 grams; Carbohydrates: 49 grams; Fiber: 5 grams; Protein: 19 grams