Vegetable Rice with Tomatoes
Rice, vegetables, and seasoning are a winning flavor combination in this tasty side dish.
- 8 Servings
- Less than $3.00
Vegetable Rice with Tomatoes
Rice, vegetables, and seasoning are a winning flavor combination in this tasty side dish.
- 8 Servings
- Less than $3.00
Ingredients
- 2 tablespoons vegetable oil
- 2 cups long-grain white rice, uncooked
- 3 cups low-sodium chicken broth
- 1 1/2 cups white onion, finely chopped
- 2 teaspoons garlic, minced
- 1 can (14.5 ounces) low-sodium Mexican or Italian style tomatoes
- 1/2 teaspoon salt
- green bell pepper, optional
Steps
1
Wash hands with soap and water.
2
Heat oil in medium-sized saucepan over medium heat.
3
Cook the rice until just golden brown, about 5 minutes.
4
Add 1/2 cup of chicken broth if moisture is needed.
5
Add onions and garlic and cook for a minute or two.
6
Stir in the tomatoes and their juice, the rest of the chicken broth, salt, and bell pepper (if using). Bring to a boil.
7
Reduce heat to low. Cover and simmer for about 20 to 25 minutes, or until the broth is absorbed.
Ingredients
Serving Size: 1/8 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 241 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 44 g |
| Dietary Fiber | 2 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 6 g |
| Minerals | |
| Calcium | 41 mg |
| Potassium | 268 mg |
| Sodium | 180 mg |
| Copper | 188 mcg |
| Iron | 2 mg |
| Magnesium | 26 mg |
| Phosphorus | 104 mg |
| Selenium | 10 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 3 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.1 mg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 140 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Niacin | 4 mg |
| Choline | 11 mg |
Source:
- Celebrate Health with a Lowfat Fiesta
- California Department of Health Services
- California Project LEAN