|
Weight Loss Recipes - Wild Rice with
Vegetables
Wild Rice with
Vegetables
(makes
4 servings)
| Ingredients: |  |
| |  |
| |
2
teaspoons vegetable oil | |
1
cup green bell pepper, seeded and chopped |
|
| |
1/2
cup mushrooms, sliced |
|
3/4
cup carrots, peeled and chopped |
|
1
(2 3/4 oz.) package wild rice, uncooked |
|
1
1/3 cups low-sodium, fat free chicken broth |
|
| |
1/4
teaspoon fresh ground pepper |
|
Fresh
cilantro, chopped (optional)
| | Directions: |
| | | 1. | Spray
a medium saucepan with cooking spray, add oil then heat to medium-high heat. |
| 2. |
Add
bell pepper, onion, mushrooms, carrots then sauté until vegetables are
crisp-tender. | | 3. |
Stir
in wild rice and chicken broth. Bring to a boil then reduce heat to medium low. |
| 4. |
Simmer,
uncovered for about 45 minutes or until rice is tender, stirring occasionally
or until broth is absorbed. Stir in salt and pepper. |
| 5. |
Let
stand for 5 minutes. Serve garnished with cilantro. |
TEXT
VERSION OF NUTRITION FACTS:
Serving
Size: 1/4 of recipe (200 g)
Servings Per Recipe: 4 |
| Amount
per serving | | Calories | 139 |
| Calories
from fat | 29 |
| Total
Fat | 3
g | | Saturated
Fat | 0
g | | Cholesterol | 0
mg | | Sodium | 181
mg | | Total
Carbohydrates | 23
g | | Dietary
Fiber | 3
g | | Sugars | 0
g | | Protein | 6
g | | Vitamin
A | 140% |
| Vitamin
C | 65% |
| Calcium | 2% |
| Iron | 6% |
| << See More Weight Loss Recipes >>
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