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Quick Confetti Rice

Makes 6 1/2-cup servings

This colorful rice pilaf is made with no added fat, so be sure to use a non-stick skillet.

2 tablespoons water or vegetable broth
2 cups cooked brown rice
1/2 cup frozen corn
1/2 cup frozen green peas
1/2 red bell pepper, seeded and diced
1/2 teaspoon curry powder
1/4 cup golden raisins (optional)

Heat water or broth in a large non-stick skillet. Add rice, using a spatula or the back of a wooden spoon to separate the grains.

Add corn, peas, bell pepper, curry powder, and raisins, if using. Cook over medium heat, stirring often, until very hot, about 5 minutes.

Per 1/2-cup serving

  • Calories: 94
  • Fat: 0.7 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 7.1%
  • Cholesterol: 0 mg
  • Protein: 2.7 g
  • Carbohydrates: 19.7 g
  • Sugar: 1.8 g
  • Fiber: 3 g
  • Sodium: 11 mg
  • Calcium: 11 mg
  • Iron: 0.6 mg
  • Vitamin C: 17.8 mg
  • Beta Carotene: 352 mcg
  • Vitamin E: 0.2 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D; recipe by Jennifer Raymond, M.S., R.D.