Low Fat Spanish Rice
Savor a healthier twist on a classic with this Low Fat Spanish Rice, a vibrant and flavorful side dish that won’t weigh you down. Made with hearty brown rice, aromatic spices like cumin, paprika, and chili powder, and the natural sweetness of diced tomatoes, this recipe is both wholesome and satisfying. Lightly sautéed onions and garlic build a delicious base, while a touch of olive oil ensures this dish remains low in fat without compromising flavor. The addition of low-sodium broth keeps it heart-healthy, and optional frozen peas bring a pop of green goodness. Perfect as a side for your favorite Tex-Mex or Spanish-inspired meals, this easy one-pot dish comes together with minimal effort and is ideal for meal prep. Garnish with fresh cilantro for a burst of brightness, and serve your family a guilt-free, deliciously seasoned rice dish they'll love!
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup brown rice, uncooked
- 2 cups chicken or vegetable low-sodium broth
- 1 14.5-ounce can diced tomatoes, no salt added
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon chili powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup frozen peas (optional)
- 2 tablespoons fresh cilantro, chopped (optional)
Instructions
Heat the olive oil in a large skillet or medium saucepan over medium heat.
Add the chopped onion and sauté for 3-4 minutes, or until softened.
Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.
Add the uncooked brown rice to the skillet and toast for 2-3 minutes, stirring frequently.
Pour in the chicken or vegetable broth, diced tomatoes (with their juices), and tomato paste. Stir well to combine.
Season the mixture with cumin, paprika, chili powder, salt, and black pepper. Stir again.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover with a lid and simmer for 35-40 minutes, or until the rice is tender and the liquid is absorbed. Stir occasionally to prevent sticking.
If using, stir in the frozen peas during the last 5 minutes of cooking to heat them through.
Once cooked, fluff the rice with a fork. Taste and adjust seasoning if needed.
Garnish with freshly chopped cilantro before serving, if desired.
Nutrition Facts
Calories |
1135 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1606 mg | 70% | |
| Total Carbohydrate | 204.3 g | 74% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 24.6 g | ||
| Protein | 28.4 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 224 mg | 17% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1966 mg | 42% | |
*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.
