A delicious recipe for Spanish rice

The traditional version of Spanish rice begins with fatty sausage. This version focuses on vegetables — toss with shrimp, chicken, or chicken sausage to turn it into a meat eater's main attraction. Read on for a delicious recipe that can't be beat!

• Preparation time: 20 minutes.
• Cooking time: 33 minutes.
• Serves 6.

Ingredients:

• 1 medium onion, finely chopped
• 1 large green pepper, finely chopped
• 1 celery stalk, finely chopped
• 2 garlic cloves, minced
• 125 g (4 oz) white mushrooms, sliced
• 250 g (1 c) long-grain white rice
• 375 ml (1 1/2 c) no-salt-added tomato juice
• 250 ml (1 c) reduced-sodium chicken or vegetable broth
• Salt to taste
• 1 ml (1/4 tsp) black pepper
• 1 bay leaf
• 6 plum tomatoes, halved, seeded and diced

1. Lightly coat deep nonstick skillet with nonstick cooking spray. Sauté onion, green pepper, celery and garlic until onion is almost soft, about 3 minutes. Stir in mushrooms and rice and sauté until rice turns golden, about 2 minutes.
2. Stir in tomato juice, broth, salt, black pepper and bay leaf. Bring to a boil over medium-high heat. Cover, reduce heat and simmer, stirring occasionally, 15 minutes. Stir in tomatoes.
3. Cover and cook until the rice is tender and liquid is absorbed, about 10 minutes longer. Fluff with fork to test for doneness and to keep rice from sticking together. Remove from heat and discard bay leaf.

Each serving provides:

• Key nutrients: 80 calories, 5 calories from fat, 1 g fat, 0 g saturated fat, 0 g trans fat, 3 g protein, 18 g carb, 2 g fibre, 40 mg sodium.
• Blood pressure nutrients: 50 mg vitamin C, 24 mg magnesium, 452 mg potassium, 26 mg calcium.

• Shrimp Paella: Add 750 grams (1 1/2 pounds) shelled, deveined, large shrimp and 500 grams (2 cups) peas in Step 3 during the last 8 minutes of cooking.
• Although not traditional, you could make Spanish rice with brown rice instead of the white, greatly boosting both the toothiness of the dish as well as its healthiness. In Step 3, cover and cook brown rice until tender, 40 to 50 minutes.

• Tomato juice is an excellent liquid to cook with. It adds flavour and colour to your dishes and also helps minimize fattier add-ins like butter or oil.
• Best of all, it is rich in nutrients great for blood pressure and the heart, such as beta-carotene, lycopene and vitamin C.

Spanish rice is delicious as a meal or side dish. Keep this recipe in mind and try making it today!