Low Fat Portuguese Rice

Bring the flavors of Portugal to your table with this wholesome and delicious Low Fat Portuguese Rice, a vibrant side dish that's both nutritious and easy to prepare. Featuring a medley of fresh vegetables, including red and green bell peppers, ripe tomatoes, and aromatic garlic, this recipe is lightly seasoned with paprika and bay leaf for a subtle depth of flavor. Long-grain rice is simmered in low-sodium chicken or vegetable broth, making it a healthier, low-fat choice without compromising taste. Ready in just 45 minutes, this one-pot rice dish is perfect for busy weeknights or as a flavorful accompaniment to grilled meats or seafood. Garnished with a sprinkle of fresh parsley, it’s a colorful and satisfying addition to any meal. Looking for a simple, low-fat recipe packed with Mediterranean flair? This Portuguese rice dish is the answer.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 whole medium onion
• 2 whole garlic cloves
• 1 whole red bell pepper
• 1 whole green bell pepper
• 2 whole ripe tomatoes
• 1 cup uncooked long-grain white rice
• 2 cups low-sodium chicken or vegetable broth
• 1 whole bay leaf
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Finely dice the onion and mince the garlic cloves. Set aside.

Step 2

Cut the red and green bell peppers into strips. Chop the tomatoes into small chunks.

Step 3

In a medium saucepan, heat the olive oil over medium heat.

Step 4

Add the diced onion and minced garlic to the pan and sauté for about 3-4 minutes until the onion becomes translucent.

Step 5

Add the bell pepper strips and tomatoes to the pan. Cook for an additional 5 minutes, stirring occasionally.

Step 6

Stir in the uncooked rice, combining it well with the vegetables.

Step 7

Pour in the low-sodium chicken or vegetable broth, add the bay leaf, paprika, salt, and black pepper.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to low, cover with a lid, and let it simmer for 20 minutes or until the rice is fully cooked and has absorbed the liquid.

Step 9

Once cooked, remove the pan from heat and discard the bay leaf.

Step 10

Fluff the rice with a fork and garnish with freshly chopped parsley before serving.

Step 11

Serve warm as a side dish or a light main course.

Nutrition Facts

Serving size	(1353.1g)

Amount per serving	% Daily Value*
Calories	1069.3

Total Fat 18.0g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1495.0mg	0%
Total Carbohydrate 203.4g	0%
Dietary Fiber 14.5g	0%
Total Sugars 20.1g
Protein 23.4g	0%

Vitamin D 0IU	0%
Calcium 176.8mg	0%
Iron 5.9mg	0%
Potassium 1785.6mg	0%

*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.

Source of Calories

Fat: 15.2%

Protein: 8.8%

Carbs: 76.1%