Indian Vegetable and Rice Skillet Meal

Aug 1 2012

This tasty dish offers 5 grams of fiber-full flavor.
Recipe adapted from Oregon State University’s Food Hero
 

Serves 10
 

Dietitian's Tip: 

Try using brown rice instead of white for even more fiber and finish this meal off with a glass of low-fat milk for extra protein to keep you full and satisfied.

Ingredients: 

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or half as much ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon cumin powder
2 cups mixed vegetables, chopped (cauliflower, peppers, carrots, or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt
2 1⁄2 cups water
1 can kidney beans, drained (15.5 ounces)
 

Preparation: 

Heat oil in a large skillet over medium heat.

Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.

Add remaining ingredients. Bring to a boil, cover, and reduce heat.

Simmer 20-25 minutes. Serve hot.

Refrigerate leftovers within 2-3 hours.
 

Nutrition Information: 

Serving size: 1 cup
Per serving: 110 calories, 1 g total fat, 0 g saturated fat, 21 g carbohydrates, 4 g protein, 4 g fiber, 260 mg sodium, 248 mg potassium, 21 mg magnesium, 30 mg calcium