Healthy Rice Recipe
A meal in one dish for family or party dining.
Ingredients:
1 cup onion slivers
2 cloves garlic, crushed
4 tablespoons olive oil
1 cup uncooked brown rice
2 cups hot water (more if needed)
1/4 cup chopped fresh parsley (divided into
two portions)
4 large very ripe tomatoes, chopped
1 dried bay leaf, crumbled
Salt or salt substitute and pepper to taste
1 teaspoon paprika
1 cup cooked chickpeas, drained
Preheat oven to 375 degrees.
In an oven-proof pot, saute the onions and garlic in oil until golden. Add the rice, water, and half the parsley. Cover and bake for one-half hour at 375 degrees. Add the tomatoes and seasonings. Cover again and bake until done (cooking time varies with rice variety and altitude), but allow at least 30 minutes. If more hot water is needed, add it in small amounts. When the mixture is done to taste, stir in the chickpeas with a fork.
Top with remaining chopped parsley, and serve hot.
Recipe makes 4 servings Rice, Tomato and Chickpea Casserole.
Total calories per serving: 416 Carbohydrates: 61 grams Sodium: 202 milligrams Fat: 16 grams Protein: 9 grams Fiber: 7 grams