Low Fat Rice with Tomato Sauce
Elevate your everyday meal with this flavorful and healthy recipe for Low Fat Rice with Tomato Sauce. Featuring hearty brown rice and a rich, aromatic tomato sauce, this dish brings vibrant Mediterranean-inspired flavors to your table without compromising on nutrition. The sauce—a fragrant blend of canned diced tomatoes, tomato paste, sautéed onion, garlic, and a medley of dried herbs like basil and oregano—is simmered to perfection for a subtly sweet and tangy finish. This recipe is easy to prepare, requiring just 10 minutes of prep, and serves as a satisfying, low-fat option for busy weeknights or casual dinners. A sprinkle of fresh parsley adds a burst of freshness to every plate, making this dish as visually appealing as it is delicious. Pair it with a colorful side salad for a wholesome, balanced meal that’s sure to impress.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 medium onion
- 2 small garlic cloves
- 3 tablespoons tomato paste
- 1 15-ounce can canned diced tomatoes
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear. Combine 1 cup of brown rice with 2 cups of water in a medium saucepan. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and let simmer for 30-35 minutes until the rice is tender and all the water is absorbed. Fluff with a fork and set aside.
While the rice is cooking, peel and finely chop the onion. Mince the garlic cloves.
In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing them for 2-3 minutes until the onion is translucent.
Stir in 3 tablespoons of tomato paste and the contents of the 15-ounce can of diced tomatoes (with juice). Mix well to combine.
Add 1 teaspoon of dried basil, 1 teaspoon of dried oregano, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to the skillet. Stir to incorporate the spices evenly throughout the sauce.
Reduce the heat to low and let the sauce simmer for 10-15 minutes, stirring occasionally, until it thickens slightly and the flavors meld together.
Taste the sauce and adjust seasoning if necessary. Chop 2 tablespoons of fresh parsley.
Serve by portioning the rice onto plates and ladling the tomato sauce generously over the top. Garnish each serving with a sprinkle of fresh parsley.
Nutrition Facts
Calories |
654 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1797 mg | 78% | |
| Total Carbohydrate | 87.9 g | 32% | |
| Dietary Fiber | 16.4 g | 59% | |
| Total Sugars | 26.4 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 265 mg | 20% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1765 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
