Spanish Wild Rice
|Wild rice||1⁄2 Cup (8 tbs), uncooked|
|Vegetable cooking spray||1|
|Chopped sweet onion||1 Cup (16 tbs)|
|Finely chopped green pepper||1 Cup (16 tbs)|
|Garlic||2 Clove (10 gm), minced|
|Long grain brown rice||2⁄3 Cup (10.67 tbs), uncooked|
|Canned low sodium chicken broth||1 1⁄2 Cup (24 tbs), undiluted|
|No salt added vegetable juice cocktail||2 Cup (32 tbs)|
|40% low fat cheddar cheese||4 Ounce, shredded to make 1 cup|
Rinse wild rice in 3 changes of hot water; drain well, and set aside.
Coat a medium saucepan with cooking spray; place over medium-high heat until hot.
Add onion, green pepper, and garlic; saute until tender.
Stir in wild rice, brown rice, chicken broth, and vegetable juice cocktail; bring to a boil.
Cover, reduce heat, and simmer 50 minutes or until rice is tender and liquid is absorbed; remove from heat.
Add cheese; stir until cheese melts.
Serving size: Complete recipe
Calories 1263 Calories from Fat 130
% Daily Value*
Total Fat 15 g22.8%
Saturated Fat 1.8 g9.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1444.8 mg60.2%
Total Carbohydrates 215 g71.6%
Dietary Fiber 17.3 g69.2%
Sugars 35.2 g
Protein 78 g156.4%
Vitamin A 185.3% Vitamin C 845.8%
Calcium 19% Iron 47.9%
*Based on a 2000 Calorie diet