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Recipe of the Week: Mexican Rice

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This recipe is from the California Nutrition Network Harvest of the Month program, delivering nutrition education, messages and recipe to California children, parents and teachers all over the State. They do great work and because they are funded by the United States Department of Agriculture, all of their materials are public. Any can use them (as long as you give them credit of course).

I revised their recipe slightly but retained its integrity. With that here is:

Mexican Rice
Ingredients:
(Makes 6 servings at ¾ cup each)
1 tablespoon olive oil
1 cup onion, chopped
1 (14½ oz) can chicken broth (or vegetable broth), low or reduced sodium
1 cup brown rice
1 cup tomatoes, chopped
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 cup frozen peas and carrots blend, thawed

Directions
1. Heat oilive oil in saucepan over medium heat.
2. Add onion and sauté about five minutes (until soft).
3. Stir in broth, rice, 3/4 cup tomatoes, chili powder and salt. Bring to boil.
4. Reduce heat and simmer according to rice package instructions.
5. Stir in vegetables and let stand five minutes.
6. Spoon remaining tomatoes over top and serve warm.

Enjoy

Nutrition Facts per serving:
Calories: 160
protein: 5 grams
Carbohydrate: 29 grams
Fiber: 2 grams
Fat: 3 grams
Sat Fat: 1 grams
Sodium: 129 milligrams
Potassium: 188 millgrams

(Adapted from: Healthy Latino Recipes Made With Love, California Latino 5 a Day Campaign, 2004.)

(photo courtesy of ILoveMyPiccolo's)
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About the Author

Registered dietitian Andrea N. Giancoli is a nutrition advocate, consultant and educator.

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