Baked Rice (Arroz al Horno)
Traditional in Valencia, baked rice is delicious with pork or chicken.
1 1/2 tablespoons olive oil you can use less oil and some Pam instead
1/3 cup finely chopped shiitake mushroom caps
2 tablespoons minced onion
1 1/4 cups uncooked Arborio or other short-grain rice
2 1/2 cups fat-free, less-sodium chicken broth
1/4 teaspoon salt
1/8 teaspoon crushed saffron threads
2 tablespoons minced fresh parsley
1 1/2 teaspoons minced fresh thyme
Preheat oven to 400°.
Heat olive oil in a 2-quart ovenproof saucepan. Add mushrooms and onion; cook 5 minutes. Add rice, broth, salt, and saffron; bring to a boil. Wrap handle of pan with foil; cover and transfer pan to oven. Bake at 400° for 15 minutes. Remove from oven; let stand, covered, 10 minutes. Add parsley and thyme.
Yield: 6 servings (serving size: 2/3 cup)
CALORIES 107(29% from fat); FAT 3.5g (sat 0.5g,mono 2.5g,poly 0.4g); PROTEIN 2.5g; CHOLESTEROL 0.0mg; CALCIUM 11mg; SODIUM 261mg; FIBER 0.8g; IRON 0.5mg; CARBOHYDRATE 16g
Cooking Light, JULY 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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