Thursday, June 21, 2007

Speedy Spanish Rice

Prep/Total Time: 25 minutes
Yield: 4 servings

1 1/2 cups instant brown rice
1 medium onion, chopped
1 small green pepper, chopped
1 garlic clove, minced
1 tablespoon butter
1 1/2 cups water
1 tablespoon minced fresh cilantro or 1 teaspoon dried cilantro
2 teaspoons ground cumin
1 1/2 teaspoons chicken bouillon granules
1/4 teaspoon pepper
1 cup picante sauce

In a large skillet, saute the rice, onion, green pepper and garlic in butter until rice is lightly browned and vegetables are crisp-tender. Stir in the water, cilantro, cumin, bouillon and pepper; bring to a boil. Reduce heat; cover and simmer for 5 minutes.

Remove from the heat; let stand for 5 minutes. Fluff with a fork. Stir in picante sauce.

Tips and Tricks
You can use non-instant brown rice, but prepare it separately first, according to package directions. The cumin can be omitted without changing the taste too much. To make this dish heartier, I add sliced cooked Italian sausage and serve as a main dish.
Make It Healthier
Use trans-fat free spread in place of butter. Use low-sodium chicken bouillon granules.
How Kids Can Help
Measure ingredients. Chop vegetables with food chopper.

Nutrition Facts
3/4 cup equals 201 calories, 4 g fat (2 g saturated fat), 8 mg cholesterol, 615 mg sodium, 35 g carbohydrate, 3 g fiber, 4 g protein
Diabetic Exchanges
2 starch, 1 vegetable, 1 fat

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