Spanish Vegetable Casserole

DHalaby73

1 tablespoon extra virgin

1 medium red onion, chopped

1 garlic clove, minced

1 large tomato, chopped

1 large red or green pepper, chopped

1 large potato, diced

1/2 teaspoon paprika

1/4 teaspoon cayenne pepper (you can add more if you like it hot)

1 cup long-grain rice

2 cups low sodium chicken broth

1 large zucchini (or yellow squash) cut into chunks or rounds

2 large carrots, cut into chunks

2 cups green peas ( I replace the peas with chickpeas [garbanzo beans] – or you could use 1 cup of each)

In a large sauce pan heat the olive oil over medium heat for about 1 minute. Add the onion and garlic and stir for 1 minute. Mix in the tomato and green or red pepper, and cook for another 3 minutes. Add the potato, paprika and cayenne pepper and cook for 2 minutes longer.

Stir in the rice and chicken broth and bring to a boil, then reduce the heat to a simmer; cover and simmer for 15 minutes, or until the rice has absorbed most of the broth. Stir in the zucchini, carrots, and peas; cover again and simmer for another 10 minutes.

Makes 4 servings. Per serving: 323 calories, 4 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 37 g carbohydrates, 6 g fiber, 0 g added sugar, 16 g protein, 53 mg sodium, 0 g cholesterol.