Low Cost, Low Calorie, Low Fat, Low Sugar, Low Cholesterol, Moderate Sodium, Whole Grain Rich
Summer Veggie & Rice
Begin by chopping the onion and mincing the garlic. Melt the margarine in a 2-quart saucepan. Add the onion and garlic. Cook and stir for about 5 minutes, or until the onion and garlic are both slightly tender and very fragrant. Add the remaining ingredients. Bring the mixture to a boil over high heat. Reduce the heat to low. Place a good lid on the pot, or a pie-plate if you don't have a lid. Allow the mixture to simmer for 20 to 25 minutes, or until the rice is tender. Serve hot.
It may seem weird to be adding milk to rice, but it works in this recipe and gives the finished dish a creamier texture that works nicely with the vegetables.
Per Serving: 237 Calories; 3g Fat (10.1% calories from fat); 7g Protein; 47g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 249mg Sodium. Exchanges: 2-1/2 Grain(Starch); 1-1/2 Vegetable; 1/2 Fat.
Per Serving: 158 Calories; 2g Fat (10.1% calories from fat); 5g Protein; 31g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 166mg Sodium. Exchanges: 1-1/2 Grain(Starch); 1 Vegetable; 1/2 Fat.
To use Brown Rice. Replace the rice called for above with 1-cup of brown rice. If necessary rinse the rice in cool water first to remove any debris. Proceed as directed in the recipe except cook the rice for 45 minutes or until tender.
GFCF means Gluten Free and Casein Free
© 2007-2012 Frugal Abundance
The Christian Counter
Proverbs 30:8 Remove far from me vanity and lies: give me neither poverty nor riches; feed me with food convenient for me.