Monday, January 28, 2013

Cheesy Zucchini Rice

Cheesy Zucchini Rice 
Adapted from Bunsinmyoven blog via Pinterest 
Servings: 6 
Posted by: CJMartin717 (Cindy) 
September 26, 2012 

Cindy's Note: Delicious! We served this as a side to a lean ham steak. I reduced the butter from 2 tablespoons to one and omitted the garlic powder (we didn't have any). I used white rice and regular cheddar; but, I've provided NI for brown rice and low-fat cheddar for those looking to cut PP value. 

1 tablespoon olive oil 
1 cup long-grain white rice 
2 cups nonfat chicken broth 
1 tablespoon butter 
1 cup shredded zucchini 
1 cup shredded cheddar cheese -- shredded 
1/2 teaspoon garlic powder 
1/2 teaspoon black pepper 
2 tablespoons skim milk 

Heat the olive oil in a medium saucepan over medium heat. 

Add the rice and stir to coat. Toast the rice, stirring often, just until it starts to turn golden. 

Pour in the chicken broth; bring to a boil; turn heat to low and cover. 

Cook, covered, for 15-20 minutes or until most of the liquid is absorbed. 

Remove from heat and add the butter, zucchini, cheddar, garlic powder, black pepper and skim milk. Stir until well incorporated. Cover and let set for 5 minutes. 

Add a little more milk if you prefer a creamier texture. 

Per Serving (using long-grain white rice and regular cheddar cheese): 237 Calories; 11g Fat (39.0% calories from fat); 11g Protein; 27g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol; 308mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat. 

Per Serving (using long grain brown rice and reduced fat cheddar cheese): 195 Calories; 6g Fat (28.1% calories from fat); 11g Protein; 26g Carbohydrate; 1g Dietary Fiber; 9mg Cholesterol; 307mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat. 

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