Rice with Chilies 'n' Veggies

ChubbyBunny

Ingredients:
1/3 cup fat-free milk
1/2 cup frozen corn, thawed
1 cup uncooked long grain rice
2 teaspoons canola oil
1 large onion, chopped
1 medium zucchini, chopped
1 medium sweet red pepper, chopped
1/2 cup chopped carrot
1 can (4 ounces) chopped green chilies
1 garlic clove, minced
2 cups vegetable broth
1 bay leaf

Directions:
In a food processor, process milk and corn until smooth; set aside. In a large skillet, saute rice in oil for 5-6 minutes or until lightly browned. Stir in the onion, zucchini, red pepper, carrot, chilies, garlic and reserved corn mixture; cook for 1 minute.

Stir in broth and bay leaf; bring to a boil. Reduce heat; cover and simmer for 20 minutes or until rice is tender and liquid is absorbed. Discard bay leaf.

Yield: 8 servings.

Nutrition Facts
One serving: 3/4 cup
Calories: 134
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 318 mg
Carbohydrate: 27 g
Fiber: 2 g
Protein: 4 g

ChubbyBunny

Ingredients:
1/3 cup fat-free milk
1/2 cup frozen corn, thawed
1 cup uncooked long grain rice
2 teaspoons canola oil
1 large onion, chopped
1 medium zucchini, chopped
1 medium sweet red pepper, chopped
1/2 cup chopped carrot
1 can (4 ounces) chopped green chilies
1 garlic clove, minced
2 cups vegetable broth
1 bay leaf

Directions:
In a food processor, process milk and corn until smooth; set aside. In a large skillet, saute rice in oil for 5-6 minutes or until lightly browned. Stir in the onion, zucchini, red pepper, carrot, chilies, garlic and reserved corn mixture; cook for 1 minute.

Stir in broth and bay leaf; bring to a boil. Reduce heat; cover and simmer for 20 minutes or until rice is tender and liquid is absorbed. Discard bay leaf.

Yield: 8 servings.

Nutrition Facts
One serving: 3/4 cup
Calories: 134
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 318 mg
Carbohydrate: 27 g
Fiber: 2 g
Protein: 4 g