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Old 07-18-2007, 08:02 AM   #1
LovelyComplex's Avatar
Join Date: Jul 2007
Location: U.S.
Posts: 97

S/C/G: 256/135/133

Height: 5'7"

Thumbs up Easy Vegetable Rice Medley


1 Tbsp. canola oil
1 cup chopped onions (about 1 medium)
1/2 cup chopped carrots (about 1 medium)
1/2 cup chopped celery (about 1 stalk)
1/2 cup chopped red peppers
1 can (14 1/2 oz.) fat-free reduced-sodium chicken broth
1 1/2 cups Minute White Rice, uncooked
1 cup frozen peas

Heat oil in nonstick skillet. Add onions, carrots, celery and peppers; cook 5 minutes or until tender.

Add broth; bring to boil.

Stir rice and peas; cover. Simmer 5 minutes. Remove from heat. Let stand 5 minutes before serving.

Makes 4 servings, 1 1/4 cups each.

CAL 220, FAT 4g (sat 0g), CHOL 0mg, SODIUM 310mg, CARB 39g, FIBER 4g, SUGARS 6g, PROTEIN 9g, VIT A 70%DV, VIT C 40%DV, CALCIUM 4%DV, IRON 15%DV

SUBSTITUTE: Try 3 cups frozen broccoli florets or frozen mixed vegetables for the vegetables. Add when you would have added the peas.

“I want you guys to feel like you’re going to die.” -Jillian Michaels
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