WILD RICE MEDLEY

Did you know wild rice is not actually rice? It is the seed of a marsh plant, and it contains protein.

1 3/4 cup low-sodium chicken broth
1 tsp dill weed
1/2 tsp dried basil
1/8 tsp black pepper
Pinch dried thyme
3/4 cup uncooked wild rice
1 cup chopped green bell pepper
1 small onion, chopped
1 garlic clove, minced
1 tbsp olive oil
6 fresh mushrooms, sliced
1 large tomato, diced
1/4 cup reduced-fat shredded mozzarella cheese

In a saucepan, combine the broth and seasonings. Add rice, cover and simmer approximately 1 hour until liquid is absorbed.

In a skillet, heat the olive oil and sauté the pepper, onion, and garlic. Add the mushrooms and sauté until tender. Stir in the rice and tomato.

Heat oven to 350 degrees.
Grease a 1 1/2-quart baking dish.

Transfer the rice mixture to the baking dish, cover and bake at 350 degrees for 25 minutes. Sprinkle the cheese over the casserole and bake, uncovered, for another 5 minutes or until cheese is melted.

Yield: 8 servings
Per 1/2- cup serving: 110 calories, 17 g carbs, 5 g protein
Diabetic Exchanges: 1 starch, 1 fat

file photo of a similar recipe