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Recipe: Rice with Chard and Tomatoes
Servings: 4
Preparation Time: 5 min.
Cooking Time: 20 min.
 
Ingredients:
  • 1 cup chicken stock
  • 1 cup water
  • 1 cup long grain rice
  • 2 Tbs. olive oil
  • 2 clove garlic, minced
  • 1 Lbs. Swiss chard, finely chopped
  • 1-3/4 Lbs. recipe-ready crushed tomatoes
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Combine stock and water in a saucepan over medium high heat. Stir in rice and bring to a boil. Immediately reduce heat to low. Cover and simmer 20 minutes or until rice is tender and liquid is absorbed. Heat oil in a heavy nonstick skillet over medium heat. Saute garlic 3 minutes or until golden. Stir in chard and saute 5 minutes. Stir in tomatoes and simmer over low heat 10-12 minutes, stirring occasionally, or until chard is tender. Transfer to a bowl. Fluff rice with a fork and combine with tomato-chard mixture. Season with salt and pepper to taste.
 
Per Serving: calories 301, fat 9.7g, calories from fat 29%, protein 8.6g, cholesterol 0.0mg, dietary fiber 5.0g

Nutrients Exchanges
Calories 301 Milk Exchanges 0.0
Protein 8.6g Vegetable Exchanges 2.7
Carbohydrates 51.2g Fruit Exchanges 0.0
Dietary Fiber 5.0g Bread Exchanges 2.2
Sugar 5.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 9.7g Lean Meat Exchanges 0.2
Saturated Fat 1.6g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 5.8g Fat Exchanges 1.3
Poly-unsaturated Fat 2.2g
% Calories from Fat 29%    
Cholesterol 0.0mg
Sodium 695.1mg
Vitamins Minerals
Vitamin A 475.1IU Calcium 145.0mg
Thiamin (B1) 1.8mg Copper 1.2mg
Riboflavin (B2) 2.0mg Iron 5.9mg
Niacin (B3) 4.7mg Magnesium 134.5mg
Vitamin B6 2.9mg Manganese 1.3mg
Vitamin B12 0.1mcg Phosphorus 149.3mg
Vitamin C 49.1mg Potassium 1000.0mg
Vitamin E 5.6IU Selenium 9.9mcg
Folate 30.2mcg Sodium 695.1mg
Pantothenic Acid 1.1mg Zinc 1.5mg