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Rice with Chilies 'n' Veggies Recipe

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I turned to a particular dish when I wanted to use peppers I grew in my garden. I promptly rewrote the recipe to include several other fresh veggies and this was the result. It's a perfect side dish for just about anything. —Kate Selner of Lino Lakes, Minnesota

This recipe is:

Healthy

Diabetic Friendly

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Rice with Chilies 'n' Veggies Recipe

Prep: 15 min. Cook: 30 min.

Yield: 8 Servings

15 30 45

Ingredients

1/3 cup fat-free milk
1/2 cup frozen corn, thawed
1 cup uncooked long grain rice
2 teaspoons canola oil
1 large onion, chopped
1 medium zucchini, chopped
1 medium sweet red pepper, chopped
1/2 cup chopped carrot
1 can (4 ounces) chopped green chilies
1 garlic clove, minced
2 cups vegetable broth
1 bay leaf

Directions

Place milk and corn in a food processor. Cover and process until smooth; set aside. In a large skillet, saute rice in oil for 5-6 minutes or until lightly browned. Stir in the onion, zucchini, red pepper, carrot, chilies, garlic and corn mixture; cook for 1 minute.
Stir in broth and bay leaf; bring to a boil. Reduce heat; cover and simmer for 20 minutes or until rice is tender and liquid is absorbed. Discard bay leaf. Yield: 8 servings.

Nutritional Facts 3/4 cup equals 134 calories, 2 g fat (trace saturated fat), trace cholesterol, 318 mg sodium, 27 g carbohydrate, 2 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1/2 fat.

Originally published as Rice with Chilies 'n' Veggies in Light & Tasty August/September 2006, p21

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