Spanish Rice and Vegetables

This non-meat version of Spanish paella relies on the fiber-rich complex carbohydrates of rice and fresh veggies and is a flavorful, low-fat feast.

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 400
Fat 1g
Saturated Fat 0g
Sodium 580mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 400
Calories from Fat: 10),

% Daily Value

Total Fat: 1g; 1%
(Saturated Fat 0g, 0% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 580mg; 580%;
Total Carbohydrate: 68g; 68%
(Dietary Fiber 14g 14% Sugars 7g 7% ),
Protein: 9g; 9%

% Daily Value*:

Vitamin A: 50%;
Vitamin C: 70%;
Calcium: 10%;
Iron: 15%;

Exchanges:

2 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

4 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 10 min
Total Time 35 min
Servings 4

Ingredients

2: large onions, chopped (2 cups)

5: cloves garlic, finely chopped

1: cup uncooked basmati or regular long-grain rice

1: can (14 ounces) quartered artichoke hearts, drained

2: cups dry white wine or fat-free vegetable broth

1/2: teaspoon salt

1: bag (1 pound) cauliflower, carrots and snow pea pods (or other combination),

: thawed

1: cup frozen sliced bell peppers (from 16-ounce bag)

Directions

1 Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook onions and garlic in skillet about 5 minutes, stirring occasionally, until onions are tender.
2 Stir in rice and artichoke hearts. Cook 3 minutes, stirring occasionally. Stir in wine and salt. Heat to boiling; reduce heat. Cover and simmer about 10 minutes. Stir in vegetables. Cover and cook about 5 minutes or until liquid is absorbed.

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We calculated the nutrition of this recipe at the time it was created on 06/29/2011. NOTE: We do not include optional ingredients in our calculations.