Basque Vegetable Rice

1. Heat oil in a 12-inch cast-iron skillet over medium heat. Add chile pepper, onion and garlic and cook, stirring often, until the onion is soft but not browned, about 6 minutes.
2. Add tomatoes, zucchini, bell peppers, paprika, thyme, salt and pepper; cover and simmer, stirring occasionally, for 15 minutes.
3. Add rice; stir to coat well with the tomato mixture. Add broth; bring to a boil. Reduce heat to low, cover and simmer until the rice is tender, 25 to 30 minutes. Serve hot directly from the pan, garnished with parsley and lemon wedges, if desired.

Tips

Valencia rice (sometimes called paella rice) is Spanish-grown, short-grain rice classically used when making paella. It differs from other short-grain rice because of its ability to absorb moisture without breaking down. When fully cooked, the individual grains of rice remain whole. ‘Bomba’ is the best variety. Find it in specialty markets or online. Arborio rice can be used as a substitute, but yields a creamier dish.

Per serving: 251 calories; 6 g fat (1 g saturated fat, 4 g mono unsaturated fat); 0 mg cholesterol; 45 g carbohydrates; 5 g protein; 5 g fiber; 434 mg sodium; 437 mg potassium

Nutrition Bonus: Vitamin C (100% daily value), Folate (50% dv), Vitamin A (40% dv), Iron (15% dv).

Exchanges: 2-1/2 starch, 1 vegetable, 1 fat

Contributed by: EatingWell.com

Zucchini, onion, tomatoes and bell peppers stud this paella-inspired rice dish. You may add other vegetables, such as mushrooms and peas, or if you like something heartier, some slightly spicy Italian sausage is a good choice.