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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 210.2
  • Total Fat: 4.7 g
  • Cholesterol: 10.3 mg
  • Sodium: 576.6 mg
  • Total Carbs: 33.9 g
  • Dietary Fiber: 5.1 g
  • Protein: 7.6 g

View full nutritional breakdown of Creamed Veggies & Rice calories by ingredient
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Creamed Veggies & Rice

Submitted by: SHAEKAE81

Introduction

Adapted from my chicken pot pie recipe. The taste is similar, but it doesn't take nearly as long to make....and it's healthier, too! Adapted from my chicken pot pie recipe. The taste is similar, but it doesn't take nearly as long to make....and it's healthier, too!
Number of Servings: 8

Ingredients

    2 cans mixed vegtables
    1 can chick peas
    1 Cup Chicken broth
    reserved liquid from veggies
    2 cups minute brown rice
    4 Tbsp light butter
    Seasoned salt (like Lawery's)
    Mrs. Dash original blend
    Poultry seasoning
    dried minced onions
    Cumin

Directions

Open cans of mixed veggies. Drain, but reserve the liquid into a large liquid measuring cup. Open and drain the chick peas, discard the canning liquid.

You can either make the chicken broth by adding bullion or stock to water - or you can use canned broth. However you chose, when added to the veggie broth, you should get about 4 cups of liquid total.

Pour veggies & chick peas in large sauce pan over med heat. Add the butter and seasonings to your taste. I prefer a good amount of the poultry seasoning and less of the others. Heat through till butter is bubbling. Sprinkle the flour over the top and stir in. Cook for a few minutes to get rid of the "raw" taste of the flour.

Pour the 4 cups of liquid into the pan and once it's boiling, add the minute brown rice. Cover, lower heat and simmer for 5 minutes.

The rice will absorb most of the liquid, but still leave you with a nice "gravy" mixed through.

Makes 8 hearty servings


Number of Servings: 8

Recipe submitted by SparkPeople user SHAEKAE81.






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