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This is a delicious way to incorporate vegetables into your diet. Serve with a mixed green salad and whole-wheat bread.
Heat the oil over medium heat in a nonstick pot. Add the onion, garlic, celery, red/green pepper and mushrooms. Cook over medium heat, stirring often, for about 3 minutes or until tender. Add the rice and sauté for 2 to 3 minutes, stirring constantly until it begins to brown. Add the chicken, salt, chicken broth, water saffron (sazón) and tomatoes. Bring the water to a boil, then reduce heat to medium-low and let simmer. Cover the pot and let the casserole simmer until the water is absorbed and rice is tender, about 20 minutes. Stir in the peas, corn and green beans, and cook for 8 to10 minutes. When everything is hot the casserole is ready to serve. Garnish with olives or capers, if desired.
Serving size: 1 cup. 330 calories, 14 grams fat, 24 grams carbohydrate, 27 grams protein.
Fruit: 0; vegetables: 1; meat: 1; milk: 0; fat: 1; carbohydrates: 1; other: 0.
Recipe courtesy of the National Diabetes Education Program.
For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.