Low Fat Spanish Rice

Savor a healthier twist on a classic with this Low Fat Spanish Rice, a vibrant and flavorful side dish that won’t weigh you down. Made with hearty brown rice, aromatic spices like cumin, paprika, and chili powder, and the natural sweetness of diced tomatoes, this recipe is both wholesome and satisfying. Lightly sautéed onions and garlic build a delicious base, while a touch of olive oil ensures this dish remains low in fat without compromising flavor. The addition of low-sodium broth keeps it heart-healthy, and optional frozen peas bring a pop of green goodness. Perfect as a side for your favorite Tex-Mex or Spanish-inspired meals, this easy one-pot dish comes together with minimal effort and is ideal for meal prep. Garnish with fresh cilantro for a burst of brightness, and serve your family a guilt-free, deliciously seasoned rice dish they'll love!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 teaspoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 cup brown rice, uncooked
• 2 cups chicken or vegetable low-sodium broth
• 1 14.5-ounce can diced tomatoes, no salt added
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon chili powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup frozen peas (optional)
• 2 tablespoons fresh cilantro, chopped (optional)

Directions

Step 1

Heat the olive oil in a large skillet or medium saucepan over medium heat.

Step 2

Add the chopped onion and sauté for 3-4 minutes, or until softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.

Step 4

Add the uncooked brown rice to the skillet and toast for 2-3 minutes, stirring frequently.

Step 5

Pour in the chicken or vegetable broth, diced tomatoes (with their juices), and tomato paste. Stir well to combine.

Step 6

Season the mixture with cumin, paprika, chili powder, salt, and black pepper. Stir again.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low. Cover with a lid and simmer for 35-40 minutes, or until the rice is tender and the liquid is absorbed. Stir occasionally to prevent sticking.

Step 8

If using, stir in the frozen peas during the last 5 minutes of cooking to heat them through.

Step 9

Once cooked, fluff the rice with a fork. Taste and adjust seasoning if needed.

Step 10

Garnish with freshly chopped cilantro before serving, if desired.

Nutrition Facts

Serving size	(1324.9g)

Amount per serving	% Daily Value*
Calories	1134.7

Total Fat 22.8g	0%
Saturated Fat 3.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1605.7mg	0%
Total Carbohydrate 204.3g	0%
Dietary Fiber 20.8g	0%
Total Sugars 24.6g
Protein 28.4g	0%

Vitamin D 0IU	0%
Calcium 224.4mg	0%
Iron 10.1mg	0%
Potassium 1965.5mg	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: 18.1%

Protein: 10.0%

Carbs: 71.9%