Jul 042014

Canned Tomatoes

Tomato Rice Pilaff


  • 2 tablespoons vegetable oil
  • 1 medium onion, chopped, about 1/2-cup
  • 1 cup long grain white rice
  • 15 oz can chopped tomatoes, undrained
  • 1 teaspoon chicken broth powder, or a bouillon cube
  • 1 teaspoon low-sodium soy sauce
  • 1/8 teaspoon pepper
  • 1-1/2 cups water


Start out by finding a 2-quart saucepan with a good lid. Next peel and chop your onion. Measure the vegetable oil into the saucepan and add the onion. Over medium-high heat, fry the onion in  the oil until it begins to yellow slightly and smells really good. Add the rice. Cook and stir for a couple of minutes, or until it’s slightly toasty. Add the tomatoes, broth powder, soy sauce, black pepper and water. Stir it up nicely and bring it to a brisk, rolling boil. Reduce the heat to low and secure the lid. Simmer over low heat for 20 to 25 minutes, or until the rice is tender. You can check it and stir it while it cooks, or just ignore it until 20 minutes have passed.

This can be a main dish or a side dish. If you’re using it as a main dish you may want to top it with a fried egg or a fried slice of baloney. It’s a traditional Southern side dish to baked ham, but it’s sturdy enough to make a quick lunch or supper.

This is a simple dish, but it tastes very good and is especially good when anything else seems like too much work.

Assuming 4 servings; made with no-salt-added tomatoes and long grain white rice.

Per Serving: 259 Calories; 7g Fat (25.5% calories from fat); 5g Protein; 44g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 159mg Sodium.

Calories By Percentage: 26% Fat; 67% Carbohydrate; 7% Protein.

Exchanges: 2-1/2 Grain(Starch); 1 Vegetable; 1-1/2 Fat.

To Use Brown Rice: Simply replace the white rice with brown rice. The cooking time will increase to 45 to 50 minutes. Great way to use up WIC brown rice.

  2 Responses to “Tomato Rice Pilaff”

  1. It’s not a big money saver but every little bit adds up: instead of purchasing low sodium sauce, replace half of the required amount with regular soy or tamari sauce and the rest with water. You can even mix half purified water and soy sauce and reuse your old low-sodium bottle.

    • Great tip Sarah. Low sodium GF soy sauce tends to cost more than regular sodium, not to mention how it’s already higher priced because it’s GF. This would cut its cost by more than half. I do this with Braggs liquid Aminos, but never even considered doing it with soy sauce. Like the old saying goes, if we watch our dimes, the dollars will take care of themselves. Thanks for sharing 🙂

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