Loaded White Cheddar Broccoli Rice
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1 cup heirloom cherry tomatoes, chopped
Tomatoes Plum Roma 1EA$0.57 • Ea -
1/4 cup chopped green onion or chives
Green Onions$1.46 • Bun -
1 tsp. red wine vinegar
Mazola Canola Oil 2.84L$10.49 • Ea -
3 Tbsp. olive oil or Becel Olive Plus™ Oil Blend, divided
Becel Margarine Olive Oil 454G$4.17 • Ea -
2 cups cauliflower florets
Cauliflower 1EA$3.94 • Ea -
1 1/2 cups water
Evian Spring Water Natural 1.5L$2.64 • Ea -
1 cup 2% milk
Natrel Organic 2% Partly Skimmed Milk 2L$6.03 • Ea -
1 package Knorr Selects™ White Cheddar Broccoli Rice
Knorr Sidekicks Rice Harvest Chicken 133G$2.02 • Ea -
1 cup no-salt added chick peas*
Unico Chick Peas No Salt Added 540ML$2.81 • Ea -
2 Tbsp. reduced fat sour cream
Gay Lea Sour Cream Light 500ML$3.13 • Ea
For tomato salsa, combine tomatoes, green onions and vinegar in bowl. Season, if desired, with salt and pepper. Set aside.
Heat 1 Tbsp/15 mL oil in large nonstick skillet over medium-high heat and cook cauliflower, stirring frequently, until browned, about 5 minutes. Stir in water, milk, remaining oil and Knorr Selects™ White Cheddar Broccoli Rice and bring to a boil. Reduce heat and cook covered, stirring occasionally, until rice is tender, about 10 minutes.
Stir chick peas into skillet. Serve topped with tomato salsa and sour cream.
*If you have leftover chick peas, save to sprinkle over a salad or roast for a healthy snack.
TIP: For meat lovers, cook 12 oz/350 g bite-size boneless skinless chicken breast chunks in an additional 1 Tbsp/15 mL. oil. Remove chicken and set aside. Continue with the recipe as above omitting chick peas and stirring in chicken. Sprinkle with 2 strips cooked crumbled bacon.
Good source of fiber, calcium and iron. Provides 2 1/2 cups (625 mL) vegetables per serving.
Nutritional Information 1 serving:
Calories 370, Total Fat 16g, Saturated Fat 3.5g, Trans Fat 0g, Cholesterol 15mg, Sodium 610mg, Total Carbs 47g, Dietary Fiber 4g, Sugars 8g, Protein 12g, Calcium 15%, Iron 6%, Potassium 410mg, Vitamin D 6%