Ingredients
| 1 tsp. | olive oil | | 2 tbsp. | diced red onion | | 1/2 cup | long-grain white rice | | 3/4 lb. | asparagus, stems trimmed, cut into 1-inch pieces | | 1/2 cup | fresh orange juice | | 1/2 cup | fat-free low-sodium chicken broth | | 1 tbsp. | orange zest | | Salt and freshly ground black pepper |
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Instructions
Pre-heat oven to 350°F. Heat oil in a medium-size non-stick skillet and sauté onion (don't brown) for 5 minutes. Add rice and sauté 1 minute. Add asparagus, orange juice and chicken broth. Bring to a boil; cover and place in oven (transfer to covered casserole dish if skillet is not oven-proof). Bake 15 minutes and test rice (liquid should be absorbed and rice should be tender). Add grated orange zest, salt and pepper to taste, and toss well.
Author's Comments
Each serving: 272 calories, 10 grams protein, 52 grams carbohydrates, 4 grams fat, 3.2 grams fiber, 0.4 mg. cholesterol and 25 mg. sodium.
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