Friday, May 13, 2011

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.

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