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Rice Vegetable Skillet

 Rice Vegetable Skillet
“This is a favorite vegetable casserole of ours," writes Arlene Lee of Holland, Manitoba. "It's very filling served over rice, and the cheese gives the veggies extra flavor. Great warmed up the next day if any is left!”
8 ServingsPrep: 10 min. Cook: 30 min.

Ingredients

  • 1 medium onion, chopped
  • 1 tablespoon butter
  • 2 medium carrots, sliced
  • 1-1/2 cups cauliflowerets
  • 1-1/2 cups broccoli florets
  • 1 cup uncooked long grain rice
  • 2 garlic cloves, minced
  • 1-1/2 cups reduced-sodium chicken broth
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 1 tablespoon minced fresh parsley
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions

  • In a large nonstick skillet over medium heat, cook onion in butter
  • until tender. Add carrots; cook 5 minutes longer. Stir in the
  • cauliflower, broccoli, rice and garlic. Add broth; bring mixture to
  • a boil.
  • Reduce heat; cover and simmer for 20-25 minutes or until rice is
  • tender. Remove from the heat; stir in the cheese, parsley, salt and
  • pepper. Yield: 8 servings.
Nutritional Facts: 3/4 cup equals 164 calories, 5 g fat (3 g saturated fat), 14 mg cholesterol, 459 mg sodium,

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Rice Vegetable Skillet (continued)

Nutritional Facts: 24 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.