Wild Rice with Vegetables

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 2 tsp olive oil (or vegetable oil)
  
  


• ¾ cup carrots, peeled and chopped
  
  


• 1 cup green bell pepper, seeded and chopped
  
  li>½ cup mushrooms, sliced
  
  


• ¾ cup onion, chopped
  
  


• 1 (2¾ oz.) package wild rice, uncooked
  
  


• 1⅓ cups low-sodium chicken broth
  
  


• ¼ tsp salt
  
  


• ¼ tsp fresh ground pepper
  
  


• Fresh cilantro, chopped (optional)
  
  

Preparation:

• Spray a medium-size saucepan with cooking spray, add olive oil then heat to medium-high heat. Add carrots, green bell pepper, mushrooms, onion then sauté until vegetables are crisp-tender.
  
  


• Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low. Simmer, uncovered until rice is tender (about 45 minutes), stirring occasionally or until broth is absorbed. Stir in salt and pepper.
  
  


• Let stand for about 5 minutes. Serve garnished with cilantro.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 139 Calories, 6 g Protein, 23 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 181 mg sodium