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Vegetable Paella
Yield: Makes 4 servings
Ingredients:
1/2
cup chopped onion
1
clove garlic, minced
Nonstick olive oil cooking spray
1
can (14-1/2 ounces) fat-free, reduced-sodium vegetable or chicken broth
1
cup uncooked rice
1
cup chopped plum tomatoes
1/4
cup water
1/2
teaspoon dried oregano
1/2
teaspoon chili powder
1/8
teaspoon salt
1/8
teaspoon turmeric
Black pepper (optional)
1
red bell pepper, seeded and cut into short strips
1
jar (6 ounces) marinated artichoke hearts, drained and quartered
1/2
cup frozen peas
1/8
teaspoon hot pepper sauce
Preparation:
1.
Place onion and garlic in 2-quart microwavable casserole. Spray lightly with cooking spray. Microwave on HIGH 30 seconds.
2.
Add broth, rice, tomatoes, water, oregano, chili powder, salt, turmeric and black pepper, if desired. Cover with vented plastic wrap. Microwave on HIGH 5 minutes. Stir in bell pepper, artichokes, peas and hot sauce. Microwave on MEDIUM (50%) 15 to 18 minutes or until broth is absorbed and rice is tender.
Note
If plum tomatoes are unavailable, substitute 1 can (14-1/2 ounces) undrained diced tomatoes. Omit water.
Nutritional Information:
| Serving Size: 1/4 of total recipe | |
| Fiber | 5 g |
| Carbohydrate | 49 g |
| Cholesterol | 11 mg |
| Saturated Fat | <1 g |
| Total Fat | 4 g |
| Calories from Fat | 15 % |
| Calories | 262 |
| Protein | 8 g |
| Sodium | 331 mg |
Dietary Exchange:
| Fat | 1/2 |
| Vegetable | 1 |
| Starch | 3 |
This recipe appears in:
European
