Loaded White Cheddar Broccoli Rice

Temps & Portions
4 servings
40 minutes temps de préparation =
15 minutes préparation +
25 minutes cuisson
Ingrédients
  • 1 cup heirloom cherry tomatoes, chopped
    Tomatoes Vine ~5EA
    $3.77 • Chq
  • 1/4 cup chopped green onion or chives
    Onions Green
    $2.15 • Paq
  • 1 tsp. red wine vinegar
    Omega Organic Coconut Oil 454G
    $24.18 • Chq
  • 3 Tbsp. olive oil or Becel Olive Plus™ Oil Blend, divided
    Christie Triscuit Rosemary Olive Oil 225G
    $3.88 • Chq
  • 2 cups cauliflower florets
    Cauliflower 1EA
    $4.31 • Chq
  • 1 1/2 cups water
    Evian Spring Water 1.5L
    $2.69 • Chq
  • 1 cup 2% milk
    Natrel Organic Milk Partly Skimmed 2% 2L
    $5.02 • Chq
  • 1 package Knorr Selects™ White Cheddar Broccoli Rice
    Knorr Sidekicks Rice Cheddar & Broccoli 130G
    $2.31 • Chq
  • 1 cup no-salt added chick peas*
    Unico Chick Peas No Salt Added 540ML
    $1.72 • Chq
  • 2 Tbsp. reduced fat sour cream
    Compliments Sour Cream 14% 500ML
    $3.23 • Chq
Instructions

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%