Spanish Rice and Vegetables

Name: Spanish Rice and Vegetables
Prep time: 10 min
Total time: 35 min
Yield: 4
Cuisine: Spanish
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)

Save Recipe

Prep 10 min
Total 35 min
Ingredients 8
Servings 4

Save
Print
Pinterest
Facebook
Email

Ready to make?

Save
Share
Keep Screen On

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

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 Information

400 Calories, 1 1/2g Total Fat, 7g Protein, 68g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 400

Calories from Fat: 15

Total Fat: 1 1/2g; 3%

Saturated Fat: 0g; 0%

Trans Fat: 0g

Cholesterol: 0mg; 0%

Sodium: 770mg; 32%

Potassium: 510mg; 15%

Total Carbohydrate: 68g; 23%

Dietary Fiber: 11g; 44%

Sugars: 5g

Protein: 7g

% Daily Value*:

Vitamin A: 25%; 25%

Vitamin C: 35%; 35%

Calcium: 8%; 8%

Iron: 10%; 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 Choice

4 1/2

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

More About This Recipe

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