BROWN RICE WITH CHILIES

3/4 cup chopped onion

1/2 cup chopped celery
2 tbsp olive oil
3/4 cup uncooked brown rice
1/4 cup bulgar
1 can (14.5-oz) chicken broth
3/4 cup water
2 tsp dried parsley flakes
2 tsp dried basil
1/4 tsp salt, optional
1 can (4-oz) diced green chilies, drained

Preheat oven to 350 degrees.

In a large skillet, over medium heat, heat the oil. Add the onion and celery and cook until crisp tender.

Add the rice and bulgar to the skillet, continue cooking, stirring until lightly browned. Stir in the remaining ingredients.

Spoon the mixture into a very lightly sprayed (with nonstick cooking spray) 1 1/2-quart casserole dish. Cover and bake at 350 degrees for 1 1/4 to 1 1/2 hours or until the rice is tender and the liquid is absorbed.

Yield: 8 (1/2 cup) servings.
Per serving: 130 calories, 20 g carbs, 3 g protein, 4 g fat, 0 g cholesterol
Note: The carbs to protein ratio is okay since this is a side dish that should be eaten with a lean protein such as a pork chop, steak, or chicken breast.

Note: File Photo