cat lover
06-26-2006, 07:01 AM
2 tbsp canola oil
2 cups brown rice, uncooked
3 cups low-sodium chicken or vegetable broth
1 1/2 cups finely chopped white or yellow onions
2 tsp minced garlic
1 can (14 1/2 ounces) Mexican style tomatoes
1 bell pepper, finely chopped
Heat canola oil in a medium nonstick saucepan over medium heat and sauté the rice just until golden.Add 1/2 cup broth if moisture is needed. Add the onions and garlic and sauté for a couple of minutes.Stir in tomatoes (including juice), the rest of the broth, and bell pepper. Bring mixture to a boil, then reduce heat to low. Simmer, covered, for 20 to 25 minutes or until the broth is absorbed. Add salt and pepper to taste, if desired, and serve. 8 servings
Per serving: 240 calories, 6 g protein, 43 g carbohydrate, 5.7 g fat (0.9 g saturated fat, 2.5 g monounsaturated fat, 1.6 g polyunsaturated fat), 2 mg cholesterol, 3.3 g fiber, 54 mg sodium (using low sodium chicken broth and canned tomatoes).
2 cups brown rice, uncooked
3 cups low-sodium chicken or vegetable broth
1 1/2 cups finely chopped white or yellow onions
2 tsp minced garlic
1 can (14 1/2 ounces) Mexican style tomatoes
1 bell pepper, finely chopped
Heat canola oil in a medium nonstick saucepan over medium heat and sauté the rice just until golden.Add 1/2 cup broth if moisture is needed. Add the onions and garlic and sauté for a couple of minutes.Stir in tomatoes (including juice), the rest of the broth, and bell pepper. Bring mixture to a boil, then reduce heat to low. Simmer, covered, for 20 to 25 minutes or until the broth is absorbed. Add salt and pepper to taste, if desired, and serve. 8 servings
Per serving: 240 calories, 6 g protein, 43 g carbohydrate, 5.7 g fat (0.9 g saturated fat, 2.5 g monounsaturated fat, 1.6 g polyunsaturated fat), 2 mg cholesterol, 3.3 g fiber, 54 mg sodium (using low sodium chicken broth and canned tomatoes).