Thursday, January 01, 2004
Appetizers-Side Dish
9 servings, 1 cup each
Vegetable oil cooking spray1 small onion, finely chopped
2 tsp. minced garlic
½ C. dry rice
3 cans (15.75 oz. each) reduced-sodium, fat-free chicken broth
1 medium zucchini, chopped
2 C. frozen sweet corn
1 can (15 oz.) pinto beans with jalapeno peppers, drained and rinsed
¾ tsp. dried basil leaves
½ tsp. dried oregano leaves
½ tsp. ground cumin
1/8 tsp. ground black pepper
Spray a Dutch oven with vegetable oil cooking spray. Saute onions, garlic and rice over medium heat until onion is clear, 3-5 minutes. Add remaining ingredients and bring to a boil. Reduce heat and cover. Cook until rice is tender, approximately 20-25 minutes.
Nutrition Facts:
137 calories, 28g carbohydrate, 6g protein, 0.6g fat, 0.1g saturated fat, 2mg cholesterol, 4.6g dietary fiber, 246mg sodium
Adapted recipe by Grace Bandeh, RD, LD