Serves 4 Hands-on time: 30 minutes Total time: 1 hour

3/4 cup brown rice
2 egg whites
2 tsp extra-virgin olive oil, divided

1 lb lean ground pork
1 medium yellow onion, chopped
4 cloves garlic, chopped
32 oz low-sodium fat-free chicken broth
1 cup Black Beans, drained and rinsed
1/4 cup brown rice
1 tsp ground cumin
1 tsp chile powder
Juice 1 lime
Chopped fresh parsley for garnish, optional

ONE: Prepare 3/4 cup rice according to package directions. Remove from heat and fluff with a fork; set aside.

TWO: Prepare chowder: Place a large stockpot on medium heat. Add pork and onion and cook for 3 minutes or until pork is opaque and onion begins to turn translucent. Stir in garlic and cook for 2 more minutes.

THREE: Remove pot from heat, pour pork mixture into a heat-proof colander and drain fat from meat. Return pork mixture to pot and add broth. Stir in beans, 1/4 cup rice, cumin and chile powder. Bring chowder to a boil, then reduce to a simmer and cook for 20 minutes. Stir in lime juice and continue to simmer for another 15 minutes.

FOUR: Prepare rice browns: In a large bowl, gently combine cooked rice from Step One with egg whites, mixing with fingertips. Heat 1 tsp oil for 1 minute in a medium pan on medium heat. Add 4 separate 1/8-cup scoops of rice mixture to pan and use the flat side of a spatula to gently press each 1 into a small patty. Cook for 4 minutes, shaking pan slightly halfway through to ensure patty doesn’t stick. Quickly slide a spatula underneath each patty and flip over. (TIP: The goal is to jostle the cakes as little as possible.) Cook for 4 more minutes, then remove patties from heat and place on a paper towel to drain. Repeat process with remaining 4 rice browns. Garnish chowder with parsley, if desired, and serve with crispy-hot rice browns on the side.

Clean Eating, February 2011, page 66