Low Fat -- Mexian Rice

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* Exported from MasterCook *

 

Mexican Rice

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 tablespoons olive oil -- divided

1 large onion -- finely chopped

2 cloves garlic -- minced

1 small green bell pepper -- finely chopped

1 cup diced tomatoes -- (heaping cup) or diced canned

tomatoes, drained

1 teaspoon dried oregano

1 teaspoon ground cumin

1/4 teaspoon dried red pepper flakes -- or to taste

salt to taste

1 1/2 cups raw brown rice

3 1/2 cups water

 

Heat half of the oil in a medium skillet. Add the onion and garlic and sauté

over medium-low heat until the onion is translucent. Add the bell pepper,

tomatoes, and seasonings and sauté until the tomatoes have softened. Remove from

heat and cover.

 

Heat the remaining oil in a large skillet or stir-fry pan. Add the rice and

sauté, stirring frequently, for 5 minutes. Add the sautéed vegetable mixture and

the water. Stir together and cover tightly. Simmer over very low heat until the

water is absorbed, about 40 minutes. Don't lift the lid during this time.

 

At the end, check to see if the rice is adequately done. If so, toss the mixture

together, as the vegetables will have risen to the top. If not, add another 1/2

cup of water and simmer uncovered until it is absorbed.

 

 

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Per Serving (excluding unknown items): 234 Calories; 6g Fat (23.0% calories from

fat); 4g Protein; 41g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 10mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1 Fat.

 

NOTES : From " A Vegetarian Kitchen " (Nava Atlas)

Nutr. Assoc. : 0 0 0 0 1514 0 0 4714 0 2367 0