Makes: 6 Servings (about 2/3 cup each)
Ingredients :
Vegetable cooking spray
1 large tomato, chopped
1/2 cup chopped onion
1 clove garlic, minced
1/2 teaspoon dried oregano leaves
1/4 teaspoon ground cumin
1 cup converted rice *
1 can (14-1/2 ounces) reduced-sodium fat-free chicken broth
1/3 cup water
1 carrot, cooked, diced
1/2 cup frozen, thawed peas
Salt and pepper, to taste
Directions :
1. Spray large saucepan with cooking spray; heat over medium heat until hot.
2. Saute tomato, onion, garlic, and herbs until onion is tender, 3 to 5 minutes.
3. Add rice; cook over medium heat until rice is lightly browned, 2 to 3 minutes, stirring frequently.
4. Add broth and water to saucepan; heat to boiling.
5. Reduce heat and simmer, covered, until rice is tender, about 25 minutes, adding carrot and peas during last 5 minutes. Season to taste
with salt and pepper.
Nutritional Information Per Serving: (2/3 cup)
Calories: 146,
Fat: 0.4 g,
Cholesterol: 0 mg,
Sodium: 41 mg,
Protein: 4.7 g,
Carbohydrate: 30.7 g
Diabetic Exchanges :
2 Bread/Starch
Source : "The Best Diabetes Cookbook" Via The Diabetic Gourmet Daily Recipe Mailer
