• 3/4 cup long-grain rice
• 1-1/2 cups vegetable stock
• 1/4 tsp. dried basil, crushed
• 1/2 lb. vegetable medley
• 1/4 cup green or red bell pepper, seeded and chopped

Heat a heavy nonstick skillet sprayed with nonstick cooking spray over medium heat 1 minute. Add rice and cook 3-4 minutes, stirring constantly until browned. Stir in stock and basil. Bring to a boil. Reduce heat to low, cover tightly and simmer 10 minutes. Stir in vegetables and pepper. Cover and simmer 10 minutes more, or until rice is done and most of liquid is absorbed.

Per serving: calories 89, fat 0.4g, 4% calories from fat, cholesterol 0mg, protein 2.6g, carbohydrates 19.1g, fiber 2.0g, sugar 2.2g, sodium 121mg, diet points 1.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.8, Fruit: 0.0, Bread: 0.9, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

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