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Rice with Chilies 'n' Veggies

 Rice with Chilies 'n' Veggies
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
8 ServingsPrep: 15 min. Cook: 30 min.


  • 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


  • 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 of 2

Rice with Chilies 'n' Veggies (continued)

Nutritional Facts: 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.