Lemon Rice with Peas
(Makes 6 servings)
olive oil cooking spray
2 tablespoons (30 g) slivered almonds
3 scallions, white part only, thinly sliced
1 1/2 cups (225 g) raw white rice
3 cups (750 ml) 98% fat-free, no-salt-added canned chicken broth
grated zest and juice of 1 lemon
1/2 teaspoon (2.5ml) cinnamon
1 1/2 cups (225 g) frozen baby peas
- Lightly coat a nonstick pot with cooking spray. Add the almond slices and sautÃ© until brown. Remove almonds and set aside.
- Again lightly coat the pot with cooking spray. SautÃ© the scallions for 2 minutes. Add the rice and stir to coat for 2 minutes. Add the broth, zest, lemon juice and cinnamon. Bring to simmer, cover and cook until the rice is almost cooked, about 12 minutes. Stir in peas and continue to cook until all of the broth is absorbed. Add the almonds, fluff with a fork and serve.
Per serving: 222 calories (8% calories from fat), 7 g protein, 2 g total fat (0.2 g saturated fat), 43 g carbohydrates, 3 g dietary fiber, 0 mg cholesterol, 64 mg sodium
Diabetic exchanges: 3 carbohydrate (bread/starch)