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Foodgeek: |
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Rating: |
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Servings: |
2 servings |
Prep. Time: |
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Total Time: |
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Ingredients: |
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1 tsp. olive oil
2 tbsp. diced red onion
1/2 cup long-grain white rice
3/4 lb. asparagus, stems trimmed, cut into 1-inch pieces
1/2 cup fresh orange juice
1/2 cup fat-free low-sodium chicken broth
1 tbsp. orange zest
Salt and freshly ground black pepper
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Directions:
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Pre-heat oven to 350°F. Heat oil in a medium-size non-stick skillet and sauté onion (don't brown) for 5 minutes. Add rice and sauté 1 minute. Add asparagus, orange juice and chicken broth. Bring to a boil; cover and place in oven (transfer to covered casserole dish if skillet is not oven-proof). Bake 15 minutes and test rice (liquid should be absorbed and rice should be tender). Add grated orange zest, salt and pepper to taste, and toss well.
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Each serving: 272 calories, 10 grams protein, 52 grams carbohydrates, 4 grams fat, 3.2 grams fiber, 0.4 mg. cholesterol and 25 mg. sodium.
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