Low Fat Rice with Tomato Sauce

Indulge in a wholesome and flavorful meal with this Low Fat Rice with Tomato Sauce recipe—an ideal choice for a light yet satisfying dish. Featuring nutty, fiber-rich brown rice topped with a vibrant, homemade tomato sauce bursting with Mediterranean-inspired flavors, this recipe is as nutritious as it is delicious. The sauce, made with canned diced tomatoes, fragrant garlic, and aromatic herbs like basil and oregano, is simmered to perfection for a rich and hearty taste. A touch of olive oil and fresh parsley add the perfect finishing touches without compromising its health-conscious profile. Ready in just 40 minutes, this easy-to-make recipe is perfect for busy weeknights. Serve it as a standalone meal or pair it with a simple salad for a well-rounded lunch or dinner. Low-fat, vegetarian, and packed with flavor—this recipe checks all the boxes for a guilt-free comfort meal!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 medium onion
• 2 small garlic cloves
• 3 tablespoons tomato paste
• 1 15-ounce can canned diced tomatoes
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Combine 1 cup of brown rice with 2 cups of water in a medium saucepan. Bring to a boil over medium-high heat.

Step 2

Once boiling, reduce the heat to low, cover, and let simmer for 30-35 minutes until the rice is tender and all the water is absorbed. Fluff with a fork and set aside.

Step 3

While the rice is cooking, peel and finely chop the onion. Mince the garlic cloves.

Step 4

In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing them for 2-3 minutes until the onion is translucent.

Step 5

Stir in 3 tablespoons of tomato paste and the contents of the 15-ounce can of diced tomatoes (with juice). Mix well to combine.

Step 6

Add 1 teaspoon of dried basil, 1 teaspoon of dried oregano, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to the skillet. Stir to incorporate the spices evenly throughout the sauce.

Step 7

Reduce the heat to low and let the sauce simmer for 10-15 minutes, stirring occasionally, until it thickens slightly and the flavors meld together.

Step 8

Taste the sauce and adjust seasoning if necessary. Chop 2 tablespoons of fresh parsley.

Step 9

Serve by portioning the rice onto plates and ladling the tomato sauce generously over the top. Garnish each serving with a sprinkle of fresh parsley.

Nutrition Facts

Serving size	(1337.1g)

Amount per serving	% Daily Value*
Calories	654.3

Total Fat 29.5g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 5.0g
Cholesterol 8.5mg	0%
Sodium 1797.4mg	0%
Total Carbohydrate 87.9g	0%
Dietary Fiber 16.4g	0%
Total Sugars 26.4g
Protein 13.7g	0%

Vitamin D 0IU	0%
Calcium 265.4mg	0%
Iron 6.2mg	0%
Potassium 1765.0mg	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: 39.5%

Protein: 8.2%

Carbs: 52.3%