Peas And Rice(Low-Fat)
A light, flavorful dish combining tender peas and rice with savory Parmesan and parsley, suitable for a healthy and satisfying vegetarian-friendly meal.
Ingredients
Instructions
- Saute chopped onion until tender in a nonstick pan.
- Cook rice in defatted chicken broth and sautéed onion until done.
- Add cooked peas, salt, and pepper; mix well.
- Transfer to a serving dish and sprinkle with Parmesan cheese and parsley.
Tips & Substitutions
For a more flavorful dish, consider using vegetable broth instead of defatted chicken broth. If you're looking for a lower-sodium option, choose low-sodium broth. You can also add spices like garlic powder or cumin for extra flavor. If you want to increase protein, try mixing in some cooked chicken or tofu. This recipe can be easily adapted to include other vegetables, such as bell peppers or carrots.
Serving Suggestions
This dish pairs beautifully with grilled chicken or fish, making it a perfect side for a light dinner. For a complete meal, serve alongside a fresh garden salad or steamed vegetables. Garnish with additional parsley for freshness, and consider serving it with a squeeze of lemon for a bright finish. It's a versatile dish that complements many American recipes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, add a splash of water to the rice and peas mixture in a microwave-safe dish, cover it, and heat in increments of 30 seconds until warmed through. Alternatively, reheat on the stovetop over low heat, stirring occasionally to prevent sticking.
Nutrition & Diet Analysis (per serving)
Each serving of Peas And Rice(Low-Fat) contains roughly 174 calories, with 9g protein, 23g carbohydrates, and 5g fat. It is a good source of protein (18% of the Daily Value), iron (12% of the Daily Value), and calcium (11% of the Daily Value). Note that it is relatively high in sodium, at 1210mg per serving (53% 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 brown rice instead of white rice?
Yes, you can use brown rice, but keep in mind that it takes longer to cook. Adjust the cooking time according to the package instructions, and you may need to increase the amount of broth to ensure the rice cooks properly.
Is it possible to make this dish vegan?
Absolutely! Simply substitute the defatted chicken broth with vegetable broth and omit the Parmesan cheese or use a vegan cheese alternative. This will create a delicious vegan version of the dish without sacrificing flavor.
What can I add to make this dish more filling?
To make this dish more filling, consider adding cooked protein like shredded chicken, chickpeas, or lentils. You could also mix in some cooked quinoa for a nutrient boost, enhancing both texture and flavor.
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).