Low-Fat Spanish Rice
A flavorful, low-fat Spanish rice dish featuring tender brown rice simmered with fresh vegetables, garlic, and aromatic spices. Perfect for a healthy, satisfying meal that appeals to those who enjoy bold flavors and hearty textures, suitable for vegetarians and anyone seeking a nutritious side or main course.
Ingredients
- 1 3/4 cups fat-free chicken broth ⓘ
- 1 cup long grain brown rice ⓘ
- 3 cloves garlic ⓘ
- 3/4 cup chopped onion ⓘ
- 1/2 cup chopped green pepper ⓘ
- 1/3 cup chopped celery ⓘ
- 1 (15 oz) can tomatoes, undrained ⓘ
- 1 teaspoon chili powder ⓘ
- 1/2 teaspoon crushed dried oregano ⓘ
- 1/2 teaspoon crushed dried basil ⓘ
- 1/2 teaspoon paprika ⓘ
- 2 teaspoons honey ⓘ
Instructions
- In a medium saucepan, bring 1 3/4 cups of fat-free chicken broth to a boil over high heat.
- Add 1 cup of long grain brown rice, cover, and reduce heat to low. Cook for 50 minutes or until rice is tender.
- While rice is cooking, sauté 3 minced garlic cloves, 3/4 cup chopped onion, 1/2 cup chopped green pepper, and 1/3 cup chopped celery in 3 to 4 tablespoons of juice from the chopped tomatoes in a large skillet over medium-high heat for 5 to 7 minutes or until softened.
- Add the coarsely chopped canned tomatoes with their juice to the skillet.
- Stir in 1 teaspoon chili powder, 1/2 teaspoon crushed dried oregano, 1/2 teaspoon crushed dried basil, 1/2 teaspoon paprika, and 2 teaspoons honey. Bring to a boil.
- Cover, reduce heat to simmer, and cook for 10 minutes.
- When the rice is tender, stir it into the tomato mixture.
- Heat until hot, approximately 5 minutes, then serve.
Tips & Substitutions
For added flavor, consider using homemade chicken broth instead of store-bought. You can substitute the long grain brown rice with quinoa for a gluten-free option. If you're short on time, pre-chopped vegetables can speed up the prep process significantly. Fresh herbs can also enhance the taste; try adding cilantro or parsley before serving.
Serving Suggestions
Serve this low-fat Spanish rice as a hearty side dish or a main course. It pairs beautifully with Yogurt-Grilled Chicken for a complete meal. Consider topping it with sliced avocado or fresh cilantro for added freshness. You can also enjoy it alongside a simple green salad for a balanced dinner.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, add a splash of water or broth to keep the rice moist, then microwave in 30-second intervals, stirring in between, until heated through. This dish can also be frozen for up to 3 months; thaw in the fridge before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Spanish Rice contains roughly 449 calories, with 14g protein, 96g carbohydrates, and 12g fat. It is an excellent source of iron (222% of the Daily Value), dietary fiber (171% of the Daily Value), and calcium (135% of the Daily Value). Note that it is relatively high in sodium, at 789mg per serving (34% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of rice?
Yes, you can substitute with other types of rice, but be mindful that cooking times will vary. For instance, white rice typically cooks faster, around 20 minutes, while brown rice takes longer. Adjust the liquid accordingly based on the rice type you choose.
Is this recipe suitable for meal prep?
Absolutely! This recipe is perfect for meal prep as it stores well and can be made in advance. You can portion it into individual servings for quick lunches or dinners throughout the week, making it a convenient option for busy schedules.
How can I make this recipe spicier?
To increase the heat, you can add diced jalapeños or crushed red pepper flakes to the sautéed vegetables. Additionally, consider using a spicier chili powder or even a dash of hot sauce when mixing in the spices for an extra kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).