Ww Low Fat Baked Tomato Rice
Experience comfort food with a healthy twist in this delicious WW Low Fat Baked Tomato Rice recipe, a perfect choice for those seeking a flavorful, low-fat, and Weight Watchers-friendly dish. This one-pot meal combines the heartiness of brown rice with the rich, savory flavors of canned diced tomatoes, tomato paste, and aromatic garlic and onions, all baked to perfection in a light vegetable or chicken stock. Enhanced with fragrant oregano, fresh parsley, and optional Parmesan for a cheesy finish, this dish is both wholesome and satisfying. Ready in just under an hour with minimal prep, it’s an ideal side or light entrée for busy weeknights or meal prep. Plus, it’s easy to make oil-free for an even lighter option! Perfectly budget-friendly, gluten-free, and packed with flavor, this baked tomato rice is sure to become a family favorite.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 14.5 ounces Canned diced tomatoes (no salt added)
- 2 cups Low-sodium vegetable or chicken stock
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 2 tablespoons Tomato paste
- 1 teaspoon Olive oil (optional, for sautéing)
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Parmesan cheese, grated (optional)
Instructions
Preheat your oven to 375°F (190°C).
Rinse the brown rice under cold water and set it aside.
In a medium oven-safe skillet or sauté pan, heat the olive oil (or skip this step for oil-free preparation).
Add the chopped onion and garlic, and sauté until soft and fragrant, about 3–4 minutes.
Stir in the tomato paste, canned diced tomatoes (with their juice), oregano, salt, and black pepper. Mix well.
Add the rinsed rice to the skillet and stir to coat it in the tomato mixture.
Pour in the vegetable or chicken stock and stir to combine.
Bring the mixture to a gentle simmer on the stovetop, then cover the skillet with a lid or tightly with aluminum foil.
Transfer the skillet to the preheated oven and bake for 45 minutes, or until the rice is tender and the liquid is absorbed.
Remove the skillet from the oven and let it rest for 5 minutes before fluffing the rice with a fork.
Top with chopped parsley and, if desired, a sprinkle of Parmesan cheese for extra flavor.
Serve warm as a side dish or light entrée.
Nutrition Facts
Calories |
502 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 1466 mg | 64% | |
| Total Carbohydrate | 84.5 g | 31% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 21.8 g | ||
| Protein | 19.7 g | 39% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 297 mg | 23% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1338 mg | 28% | |
*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.
