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South-of-the-Border Rice

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Per serving:     133 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 29 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 89 mg potassium, 13 mg sodium
Diabetic exchanges:     2 carbohydrate (bread/starch)







(makes 6 servings)
    butter-flavored cooking spray
1/2     cup (80 g) chopped onion
2     cups (480 ml) canned no-salt, no-fat chicken broth
2     cups (330 g) raw instant rice
1/4     cup (30 g) shredded carrot
1/4     teaspoon (1.25 ml) ground cumin
1/8     teaspoon (0.6 ml) cayenne pepper
1/4     cup (20 g) thinly sliced scallion
1.    Lightly coat a medium nonstick saucepan with cooking spray. Add the onion and sauté over medium heat until the onion wilts, about 4 minutes. Add the broth and bring to a boil.
2.    Stir in the rice, carrot, cumin, and cayenne pepper. Cover and remove from heat. Let stand for 5 minutes.
3.    Fluff with a fork and serve with a sprinkling of sliced scallions.