|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
2 tsp instant chicken bouillon
1/2 cup chopped green pepper
2 cup shredded zucchini *
1/2 tsp onion powder
1/2 tsp dried oregano, crushed
4 oz lo-cal cream cheese (soft)
2/3 cup long grain rice
2 beaten eggs
1 cup skim milk
1/2 tsp dried basil, crushed
3/4 cup shredded lo-fat cheddar chee
2 tbsp diced pimento
Directions
* or chopped broccoli
In a saucepan combine bouillon granules and 1 1/2 cups water. Bring
to boiling; add rice. Reduce heat and simmer, covered, for 20 minutes
or till tender.
Meanwhile, in a med saucepan combine green pepper and 1/2 cup water.
Bring to boiling; reduce heat. Cover and simmer for 2 minutes. Add
shredded zucchini or chopped broccoli. Cover and simmer for 3-5
minutes or till crisp-tender; drain well. Set aside.
In a large mixing bowl combine eggs, milk, onion powder, basil,
oregano, and 1/8 t pepper.
Stir cheddar cheese and cream cheese into hot rice. Stir rice
mixture into egg mixture. Stir in cooked vegetables and pimento.
Spoon into a 10x6x2" baking dish.
Bake, uncovered, in a 350 deg F. oven for 30-35 minutes or till
center is set. Let stand 5 minutes before serving.
******************************************************* ** Per
serving: 315 calories, 17 g protein, 33 g carbohydrates, 12 g fat,
169 mg cholesterol, 574 mg sodium, 407 mg potassium.
Servings: 4
Diet Vegetable Rice Bake Recipe brought to you by Diet Recipes To-Go
|
Foods containing carotenes (includes parsley, rose hip puree and tomato ketchup) These orange and green superfoods contain the carotenoids thought to help in helping prevent cancer, specifically of the the stomach and lesophagus. A good number also have a low calorie count, so you should add them to your diet. |