Basque Vegetable Rice

NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Healthy Weight

Zucchini, onion, tomatoes and bell peppers stud this paella-inspired rice dish. You may add other vegetables, such as mushrooms and peas, or if you like something heartier, some slightly spicy Italian sausage is a good choice.

Makes 6 servings, 1 1/3 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

Ingredients

2 tablespoons extra-virgin olive oil
1 small dried red chile pepper, such as chile de arbol, broken
1 medium onion, quartered and thinly sliced
2 cloves garlic, minced
2 large ripe tomatoes, seeded and diced
1 medium zucchini, diced
1 red bell pepper, diced
1 green bell pepper, thinly sliced
1 teaspoon paprika, preferably Spanish
1 teaspoon dried thyme
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/4 cups short-grain white rice, preferably Valencia (see Tip)
3 cups vegetable broth or reduced-sodium chicken broth
2 tablespoons finely minced fresh flat-leaf parsley for garnish
6 lemon wedges for garnish

Method

1. Heat oil in a 12-inch cast-iron skillet over medium heat. Add chile pepper, onion and garlic and cook, stirring often, until the onion is soft but not browned, about 6 minutes.
2. Add tomatoes, zucchini, bell peppers, paprika, thyme, salt and pepper; cover and simmer, stirring occasionally, for 15 minutes.
3. Add rice; stir to coat well with the tomato mixture. Add broth; bring to a boil. Reduce heat to low, cover and simmer until the rice is tender, 25 to 30 minutes. Serve hot directly from the pan, garnished with parsley and lemon wedges, if desired.

NUTRITION INFORMATION: Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 45 g carbohydrate; 5 g protein; 5 g fiber; 434 mg sodium; 439 mg potassium.
Nutrition bonus: Vitamin C (100% daily value), Folate (50% dv), Vitamin A (40% dv), Iron (15% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 1/2 starch, 1 vegetable, 1 fat

Source: www.eatingwell.com/recipes/basque_vegetable_rice.html