Veggie Rice

1 medium onion, chopped

1 tablespoon butter

2 medium carrots, sliced

1-1/2 cups cauliflowerets

1-1/2 cups broccoli florets

1 cup uncooked long grain rice

2 garlic cloves, minced

2 cups reduced-sodium chicken broth

1 cup (4 ounces) shredded reduced-fat cheddar cheese

1 tablespoon minced fresh parsley

3/4 teaspoon salt

1/4 teaspoon pepper

1.In a large nonstick skillet over medium heat, cook onion in butter until tender. Add carrots; cook 5 minutes longer. Stir in the cauliflower, broccoli, rice and garlic. Add broth; bring mixture to a boil.

2.Reduce heat; cover and simmer for 20-25 minutes or until rice is tender. Remove from the heat; stir in the cheese, parsley, salt and pepper. 

Yield: 8 servings.

Nutrition Facts: 3/4 cup equals 164 calories, 5 g fat (3 g saturated fat), 14 mg cholesterol, 459 mg sodium, 24 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.