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Spanish Rice and Vegetables

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Spanish Rice and Vegetables
  • Prep Time 10 min
  • Total Time 35 min
  • Servings 4
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This non-meat version of Spanish paella relies on the fiber-rich complex carbohydrates of fresh veggies and is a flavorful, low-fat feast.

Ingredients

2
large onions, chopped (2 cups)
5
cloves garlic, finely chopped
1
cup uncooked basmati or regular long-grain rice
1
can (14 ounces) quartered artichoke hearts, drained
2
cups dry white wine or fat-free vegetable broth
1/2
teaspoon salt
1
bag (1 pound) cauliflower, carrots and snow pea pods (or other combination), thawed
1
cup frozen sliced bell peppers (from 16-ounce bag)

Directions

  • 1 Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook onions and garlic in skillet about 5 minutes, stirring occasionally, until onions are tender.
  • 2 Stir in rice and artichoke hearts. Cook 3 minutes, stirring occasionally. Stir in wine and salt. Heat to boiling; reduce heat. Cover and simmer about 10 minutes. Stir in vegetables. Cover and cook about 5 minutes or until liquid is absorbed.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
400
(
Calories from Fat
15
)
Daily Value
Total Fat
1 1/2g
3%
(
Saturated Fat
0g
0%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
770mg
32%
Potassium
510mg
15%
Total Carbohydrate
68g
23%
(
Dietary Fiber
11g
44%
,
Sugars
5g
)
Protein
7g
Daily Value*:
Vitamin A
25%
25%
Vitamin C
35%
35%
Calcium
8%
8%
Iron
10%
10%
Exchanges:
2 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
4 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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