Low-Fat Spanish Rice

1. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.

2. Add rice, onion, and bell pepper; saute 5 minutes.

3. Add remaining ingredients; simmer, uncovered, 5 minutes or until liquid is absorbed.

4. If using regular rice cook rice first.

5. Add rice to sauteed ingredients.

6. Add remaining ingredients and cook until heated through.

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Nutrient	Quantity
Total fats	8.0046 g
Protein	22.379 g
Carbohydrates	183.901 g
Energy	874.172 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1009 g
Water	758.9726 g
Aspartic acid	2.4727 g
Calcium, Ca	136.8543 mg
Lutein + zeaxanthin	234.1382 g
Fiber, total dietary	14.4762 g
Fatty acids, total saturated 22:0	0.0007 g
Fatty acids, total trans-polyenoic 13:0	0.0004 g
Carotene, beta	2127.2743 g
Niacin	16.1879 mg
Vitamin A, RAE	190.6616 g
Fatty acids, total trans-polyenoic	0.0018 g
Arginine	1.4397 g
Riboflavin	0.6265 mg
Tocopherol, beta	0.1136 mg
Fatty acids, total polyunsaturated 15:0	0.0073 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0853 g
Fatty acids, total saturated 20:1	0.0216 g
Glutamic acid	6.1441 g
Sodium, Na	126.8658 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0127 g
Total lipid (fat)	8.0046 g
Manganese, Mn	6.1157 mg
Fructose	6.9686 g
Proline	0.8491 g
Fatty acids, total saturated 16:0	1.0414 g
Fatty acids, total saturated 8:0	0.0043 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.8691 g
Sucrose	2.8154 g
Choline, total	98.6095 mg
Sugars, total	28.3116 g
Serine	0.977 g
Fatty acids, total saturated 10:0	0.0319 g
Fatty acids, total saturated 18:0	0.1488 g
Vitamin B-6	1.5803 mg
Selenium, Se	35.667 g
Ash	8.3441 g
Tocotrienol, delta	0.111 mg
Fatty acids, total saturated 18:1 undifferentiated	2.1567 g
Pantothenic acid	3.5363 mg
Phenylalanine	0.9845 g
Copper, Cu	1.0427 mg
Betaine	0.2477 mg
Thiamin	1.6079 mg
Methionine	0.382 g
Iron, Fe	6.1574 mg
Carbohydrate, by difference	183.901 g
Phosphorus, P	774.1109 mg
Folate, total	170.6297 g
Tocopherol, gamma	0.5081 mg
Lycopene	32923.8018 g
Alanine	1.0863 g
Valine	1.0517 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	2.2234 g
Glycine	0.9242 g
Carotene, alpha	238.7788 g
Glucose (dextrose)	7.7363 g
Fatty acids, total saturated 14:0	0.0443 g
Zinc, Zn	4.8921 mg
Isoleucine	0.7916 g
Fatty acids, total saturated 12:0	0.011 g
Fatty acids, total polyunsaturated	2.3252 g
Fatty acids, total saturated 14:1	0.0001 g
Tocotrienol, gamma	2.5175 mg
Leucine	1.4758 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0018 g
Tocotrienol, alpha	0.9248 mg
Vitamin A, IU	3785.2517 IU
Folate, DFE	170.6297 g
Tryptophan	0.2567 g
Vitamin C, total ascorbic acid	330.425 mg
Phytosterols	26.0065 mg
Fatty acids, total polyunsaturated 16:1 c	0.0074 g
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	1.9861 g
Fatty acids, total saturated 20:0	0.0285 g
Tocotrienol, beta	0.1665 mg
Fatty acids, total saturated 6:0	0.0003 g
Starch	134.1435 g
Tyrosine	0.6832 g
Vitamin K (phylloquinone)	39.7824 g
Fatty acids, total saturated	1.3547 g
Histidine	0.499 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0002 g
Fatty acids, total monounsaturated	2.1911 g
Threonine	0.7527 g
Folate, food	170.6297 g
Fatty acids, total polyunsaturated 17:0	0.0002 g
Fatty acids, total polyunsaturated 24:0	0.0314 g
Cryptoxanthin, beta	47.2588 g
Vitamin E (alpha-tocopherol)	3.8717 mg
Fatty acids, total trans	0.0018 g
Magnesium, Mg	302.5777 mg
Lysine	0.8427 g
Potassium, K	2080.5481 mg
Cystine	0.2632 g
Fluoride, F	27.0945 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0 teaspoon	0	0	0
Rice	1 cup	678.95	141.0625	5.92
Onion	1 cup	64	14.944	0.16
Tomato	1 can	62.069	13.7631	0.5397
Tomato juice	1 can	61.934	12.8604	1.0565
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
chili powder	0.5 teaspoon	3.807	0.671	0.1928
green bell pepper	0.66 cup	0	0	0
cumin	0.25 teaspoon	1.9688	0.2323	0.1169
vegetable oil cooking spray	0	0	0	0