Nutritional Analysis: One 3/4-cup serving (prepared with reduced-fat sour cream and fat-free yogurt; calculated without rice) equals 254 calories, 11 g fat (6 g saturated fat), 2020 mg cholesterol, 258 mg sodium, 13 g carbohydrate, 3 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.