Heart Healthy Spanish Rice

1. In a large non-stick skillet coated with cooking spray, saute rice, pepper, onion, and mushrooms over medium-high heat until golden brown.

2. Add tomatoes, water, and salt.

3. Simmer covered for 45 minutes or until water is absorbed and rice is tender.

4. Season to taste with cayenne and chili powder.

5. Sprinkle with almonds- Serve immediately.

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Nutrient	Quantity
Total fats	33.1482 g
Protein	17.197 g
Carbohydrates	155.2379 g
Energy	969.1475 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1059 g
Water	1046.9892 g
Aspartic acid	1.8064 g
Calcium, Ca	190.663 mg
Lutein + zeaxanthin	410.9132 g
Fiber, total dietary	16.9278 g
Fatty acids, total saturated 22:0	0.0015 g
Fatty acids, total trans-polyenoic 13:0	0.0007 g
Carotene, beta	1793.76 g
Niacin	13.1772 mg
Vitamin A, RAE	178.2232 g
Arginine	1.1553 g
Riboflavin	0.2954 mg
Tocopherol, beta	0.0363 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.014 g
Fatty acids, total saturated 20:1	0.0004 g
Glutamic acid	4.1994 g
Sodium, Na	672.7265 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1847 g
Total lipid (fat)	33.1482 g
Manganese, Mn	6.937 mg
Fructose	6.2624 g
Proline	0.6764 g
Fatty acids, total saturated 16:0	2.7121 g
Sucrose	1.6045 g
Choline, total	31.7462 mg
Sugars, total	15.8816 g
Serine	0.7485 g
Fatty acids, total saturated 10:0	0.0005 g
Fatty acids, total saturated 18:0	0.5876 g
Vitamin B-6	1.8221 mg
Selenium, Se	1.7876 g
Ash	6.9684 g
Fatty acids, total saturated 18:1 undifferentiated	20.673 g
Pantothenic acid	3.1166 mg
Phenylalanine	0.7504 g
Copper, Cu	0.6626 mg
Betaine	0.5309 mg
Thiamin	0.9052 mg
Methionine	0.2946 g
Iron, Fe	6.6024 mg
Carbohydrate, by difference	155.2379 g
Phosphorus, P	674.4292 mg
Folate, total	176.4345 g
Tocopherol, gamma	0.4497 mg
Lycopene	7668.107 g
Alanine	0.8348 g
Valine	0.8134 g
Fatty acids, total saturated 18:2 undifferentiated	6.9199 g
Glycine	0.7114 g
Carotene, alpha	357.41 g
Glucose (dextrose)	6.9348 g
Fatty acids, total saturated 14:0	0.0317 g
Zinc, Zn	4.8964 mg
Isoleucine	0.602 g
Fatty acids, total saturated 12:0	0.007 g
Fatty acids, total polyunsaturated	7.0287 g
Tocotrienol, gamma	0.077 mg
Leucine	1.1291 g
Tocotrienol, alpha	0.1775 mg
Vitamin A, IU	3554.8525 IU
Folate, DFE	176.4345 g
Tryptophan	0.2015 g
Vitamin C, total ascorbic acid	100.3948 mg
Phytosterols	119.6398 mg
Fatty acids, total polyunsaturated 18:1 c	0.0841 g
Fatty acids, total saturated 20:0	0.0015 g
Fatty acids, total saturated 6:0	0.0004 g
Tyrosine	0.5182 g
Vitamin K (phylloquinone)	29.1206 g
Fatty acids, total saturated	3.3738 g
Histidine	0.3792 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0004 g
Fatty acids, total monounsaturated	20.8351 g
Threonine	0.5762 g
Folate, food	176.4345 g
Fatty acids, total polyunsaturated 17:0	0.0004 g
Cryptoxanthin, beta	108.297 g
Vitamin E (alpha-tocopherol)	14.3485 mg
Magnesium, Mg	245.145 mg
Lysine	0.6332 g
Potassium, K	1610.7315 mg
Cystine	0.1966 g
Fluoride, F	8.614 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Brown rice	1 cup	573.54	120.8384	4.3924
Onion	1	64	14.944	0.16
Tomato	2 cups	53.64	11.5922	0.596
Mushroom	0.25 cup	0	0	0
Water	2 cups	0	0	0
Almond	2 tablespoons	240.448	0	27.2
chili powder	1 teaspoon	7.614	1.3419	0.3856
green bell pepper	1	29.19	6.394	0.3753
cayenne pepper	0 teaspoon	0.7155	0.1274	0.0389
nonstick cooking spray	0.5 teaspoon	0	0	0