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Rice with Chard and Tomatoes
Prep: 5 min, Cook: 20 min.
  • 1 cup chicken stock
  • 1 cup water
  • 1 cup long grain rice
  • 2 Tbs. olive oil
  • 2 cloves garlic, crushed
  • 1 lb. Swiss chard, finely chopped
  • 3-1/3 cups recipe-ready crushed tomatoes

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. Sauté garlic 3 minutes or until golden. Stir in chard and sauté 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 8.6g, 24% calories from fat, cholesterol 0mg, protein 8.6g, carbohydrates 51.2g, fiber 5.0g, sugar 5.8g, sodium 697mg, diet points 6.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.7, Fruit: 0.0, Bread: 2.2, Lean meat: 0.2, Fat: 1.3, Sugar: 0.0, Very lean meat protein: 0.0

  view detailed nutritional information