1 package microwaveable brown rice to make 1 1/2 cups

2 teaspoons canola oil

2 scallions, sliced 1/2 cup

Salt and fresh ground black pepper

Cook rice in microwave according to package instructions. Measure 1 1/2-cups and place it in a bowl. Add canola oil and half the scallions. Add salt and pepper to taste. Divide the rice between two dinner plates. Spoon curry on top of the rice and sprinkle remaining scallions on top.

Yield 2 servings.

Per serving: 234 calories (23% from fat), 6 g fat (0.7 g saturated, 3.4 g monounsaturated), no cholesterol, 4.6 g protein, 40.7 g carbohydrates, 3.1 g fiber, 10 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.”