Basmati and Wild Rice Medley
(Makes 12 servings)
| 1 | cup (150 g) uncooked basmati or other long-grain rice |
| 1/2 | cup (75 g) uncooked wild rice |
| butter-flavored cooking spray |
| 1 | tablespoon (12.5 g) reduced-fat margarine |
| 1 | cup (200 g) frozen baby onions, defrosted under running cold water and drained |
| 1 | cup (150 g) chopped celery with some leaves |
| 1 | cup (150 g) chopped red bell pepper |
| 2 | tablespoons (30 ml) chopped parsley |
| 1/2 | tablespoon (7.5 ml) dried rubbed sage |
| 1 | teaspoon (5 ml) salt (optional) |
| 1/2 | teaspoon (2.5 ml) crushed dried thyme |
- Cook rices according to package directions; drain, set aside, and keep warm.
- Lightly spray a large nonstick skillet with cooking spray. Add margarine and melt over medium heat. Add onions, celery, and bell pepper. Sauté, stirring often, until vegetables are tender. Stir in parsley, sage, salt (if using), and thyme.
- Add the cooked rices and continue to cook, stirring gently, until hot. Transfer mixture to a large serving bowl. Serve at once.
| Per 1/2 cup (85 g) serving: | 102 calories (8% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 21 g carbohydrate, 1 g dietary fiber, 0 mg cholesterol, 17 mg sodium |
| Exchanges: | 1 carbohydrate (1 bread/starch), 1 vegetable |
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