|Red chili pepper||1 , crushed|
|Onion||1 Large, thinly sliced|
|Bell peppers||2 Large, seeded, thinly sliced (Green Or Red Colored)|
|Garlic||2 Clove (10 gm), minced|
|Paprika||1 1⁄2 Teaspoon|
|Dried thyme leaves||1⁄2 Teaspoon|
|Yellow summer squash||1 Medium, diced|
|Chopped fresh tomatoes/Low-sodium canned tomatoes, drained||4 Cup (64 tbs)|
|Black pepper||1⁄4 Teaspoon|
|Long grain white rice||1 Cup (16 tbs)|
|Water/Nonfat chicken broth||2 Cup (32 tbs)|
Heat water, broth, or wine in a large, heavy pot over medium heat.
Add chile pepper, onion, and bell peppers.
Cook and stir for 10 minutes or until vegetables are tender and lightly browned.
Add more liquid during this process if necessary.
Add garlic, paprika, thyme, yellow summer squash, tomatoes, and pepper.
Cover the pot and simmer for 15 minutes.
Add rice and 2 cups water or chicken broth.
Bring to a boil.
Reduce heat, cover, and simmer for 30 minutes.
Serving size: Complete recipe
Calories 1104 Calories from Fat 46
% Daily Value*
Total Fat 5 g8.4%
Saturated Fat 1.3 g6.3%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 82.1 mg3.4%
Total Carbohydrates 244 g81.2%
Dietary Fiber 30.4 g121.8%
Sugars 49.6 g
Protein 32 g64.5%
Vitamin A 242.7% Vitamin C 805.4%
Calcium 36.5% Iron 66.3%
*Based on a 2000 Calorie diet