Vegetable Paella Recipe - Cooking Index
Vegetable Paella Recipe - Cooking Index
| 1/2 cup | 31g / 1.1oz | Chopped onion |
| 1 | Garlic clove - minced | |
| Nonstick olive oil cooking spray - as needed | ||
| 1 | Fat-free reduced-sodium chicken or | |
| Vegetable broth - (14 oz) | ||
| 1 cup | 160g / 5.6oz | Uncooked rice |
| 1 cup | 62g / 2.2oz | Chopped plum tomatoes - see * Note |
| 1/4 cup | 59ml | Water |
| 1/2 teaspoon | 2.5ml | Dried oregano |
| 1/2 teaspoon | 2.5ml | Chili powder |
| 1/8 teaspoon | 0.6ml | Turmeric |
| 1/8 teaspoon | 0.6ml | Salt |
| Freshly-ground black pepper - to taste | ||
| 1 | Red bell pepper - cut short strips | |
| 1 | Marinated artichoke hearts - (6 oz) - drained, quartered | |
| 1/2 cup | 118ml | Frozen peas |
| 1/8 teaspoon | 0.6ml | Hot pepper sauce |
* Note: If plum tomatoes are unavailable, substitute 1 can (14 1/2 ounces) undrained diced tomatoes. Omit water.
Place onion and garlic in 2-quart microwavable casserole. Spray lightly with cooking spray. Microwave at High 30 seconds.
Add broth, rice, tomatoes, water, oregano, chili powder, turmeric, salt and black pepper. Cover with vented plastic wrap. Microwave at High 5 minutes.
Stir in bell pepper, artichokes, peas and hot sauce. Microwave at Medium (50%) 15 to 18 minutes or until broth is absorbed and rice is tender.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Starch, 2 Vegetable, 2 Fat.
Nutrition Facts: Calories 371; Calories from Fat 24%; Total Fat 10g; Saturated Fat 1g; Protein 10g; Carbohydrates 60g; Cholesterol 0mg; Sodium 561mg; Dietary Fiber 5g.
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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