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Spanish Rice and Vegetables

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

  • 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.

Nutrition Info

The Quick Take:

  • Calories 400
  • Fat 1 1/2g
  • Saturated Fat 0g
  • Sodium 770mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
400
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
770mg
770%;
Total Carbohydrate
68g
68%
(Dietary Fiber
11g
11%
  Sugars
5g
5%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
35%;
Calcium
8%;
Iron
10%;
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.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 09/05/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
400
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
770mg
770%;
Total Carbohydrate
68g
68%
(Dietary Fiber
11g
11%
  Sugars
5g
5%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
35%;
Calcium
8%;
Iron
10%;
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.

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