Tuesday, January 5, 2016

Tomato and Basil Baked Rice

Super filling and vegetable packed backed rice is a quick easy meal that is only one pot!

Sometimes it can be difficult to fit in cooking a healthy meal during the week. I know that between work meetings, the boys' hockey practices, Mad Science classes, PTSA meetings, and other activities, that it can be very difficult to find time to cook a nutritious dinner. This dinner is perfect for those nights. It's quick to make, goes in one pot, and, after a little attention on the stovetop, cooks in the oven. I love that I don't have to stand over this dinner to complete it. I'm able to work with the kids on their homework while it cooks to perfection in the oven. The Tomato and Basil Baked Rice is a great source of Vitamin A (112%), Vitamin C (41%), Calcium (41%), and Iron (32%). How could you go wrong?!
This is also a very adaptable recipe. You can keep the same process for the baked rice and change it to add any flavors that you would like. My husband is particularly fond of this meal when I add in a pack of Al Fresco Garlic Chicken sausages (1 SP for 1/2 sausage). It is also delicious with roasted chicken or turkey. My favorite way to eat it is with an additional 2 tablespoons (2 SP) of Goat's Cheese and extra vegetables.

I hope you enjoy!

Tomato and Basil Baked Rice
Servings: 8 ★ Size: 1 1/4 Cup ★ Points Plus 8 ★ Smart Points 9 ★ Calories: 330 ★ Total Fat: 6 g ★ 
Saturated Fat: 4 g ★ Protein: 16 g ★ Carbohydrates: 53 g ★ Fiber: 6 g ★ Sugars: 8 g ★ Sodium: 575 mg ★ Cholesterol: 65 mg


· 3 mixed bell peppers, sliced
· 1 large onion, sliced
· 2 tablespoons garlic, minced

· 2 1/2 cups long grain rice
· 28 ounce canned Italian diced tomatoes
· 1/2 tsp thyme
· 1 teaspoon salt
· ½ tablespoon Italian seasoning
· 2 bay leaves
· 5 cups low-sodium and fat-free chicken stock or vegetable stock
· 3 tablespoons fresh basil
· 8 ounces half-fat cheddar, shredded
· 4 tablespoons parmesan, grated


1. Preheat the oven to 350F. Spray a large, stovetop-safe, and covered casserole dish with non-stick cooking spray and add the sliced peppers and onions. Cook them over a medium-high heat for about 5 minutes until the onion begins to turn translucent and begins to turn color. Stir in the garlic and thyme.

Step 1 is to soften the peppers, onions, and add the rice to toast it for just a moment.
2. Add the rice and cook for two minutes until the ends of the rice are see through. Stir in the tomatoes, salt, Italian seasoning, bay leaves, and stock. Bring to a boil.  Reduce the heat to a medium-high and simmer until the stock is almost absorbed. This should take around 8-10 minutes.
The baked rice is cheesy and delicious for the whole family.
3. Stir in the basil, half-fat cheddar, and any additional desired ingredients (sausages, chicken, roasted vegetables, etc.). Top it with the parmesan cheese and bake covered for 25 minutes. Enjoy!
Very quick and easy weeknight meal idea that fits into any diet.  It's gluten free and delicious for the whole family and is particularly kid friendly.

No comments:

Post a Comment