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Baked Rice and Peas


Servings: 5 • Serving Size: 3/4 cup Calories: 173.7 • Fat: 1.5 g • Protein: 5.5 g • Carb: 34.4 g • Fiber: 2.0 g

1 cup uncooked long grain rice
14.5 oz can fat free chicken broth (vegetarians use vegetable broth)
1 tsp butter
2 tbsp parmesan cheese
5 oz (1/2 package) frozen peas

Preheat oven to 350°. Combine all ingredients in a oven-safe baking dish with a lid. Place a piece of tin foil between the lid and the dish to ensure no steam escapes. Bake 45 minutes (do not open, do not peek, do not stir to rice). When 45 minutes is up, remove from oven and let it sit for 10 more minutes to allow the steam to finish cooking the rice, (do not open, do not peek, do not stir to rice). After 10 minutes, remove lid and fluff with a fork.
Makes 3 3/4 cups

Carol Graham is our healthy recipe guru and office manager at Shaping Concepts, a Charleston personal fitness training studio that specializes in weight loss and body transformation. You can receive a FREE, no-obligations (2) session personal training trial and consultation to experience the difference for yourself.

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Category: Recipes.