| CATEGORY |
CUISINE |
TAG |
YIELD |
| Dairy, Eggs, Grains |
|
Main dish, Wt-watchers |
4 |
Servings |
INGREDIENTS
| 3 |
c |
Cooked rice |
| 1/4 |
c |
Parmesan cheese |
| 1 |
|
Egg; beaten |
| 1 |
md |
Onion; sliced into rings |
| 1/2 |
md |
Green bell pepper; sliced |
| 2 |
c |
Sliced mushrooms |
| 2 |
|
Garlic cloves; minced |
| 1 |
c |
Low-sodium tomato sauce |
| 2 |
ts |
Oregano |
| 1 |
ts |
Fennel seeds (optional) |
| 4 1/2 |
oz |
Part-skim mozzarella cheese shredded |
INSTRUCTIONS
Preheat oven to 425 F. Spray a 12" round pizza pan with nonstick cooking
spray.
In large bowl, stir together rice, Parmesan cheese and egg. Press firmly
into prepared pizza pan to form a "crust". Bake 20 minutes.
Spray large nonstick skillet with nonstick cooking spray. Add onion and
pepper and stir-fry until tender, about 5 minutes. Stir in sliced
mushrooms and minced garlic and cook until mushrooms are browned, 5-8
minutes.
Arrange vegetable mixture over baked rice "crust"; spread tomato sauce
evenly over pie. Sprinkle with oregano, fennel seeds if desired, and
mozzarella cheese.
Bake 10-15 minutes or until cheese is bubbling and browned. Cut into 8
wedges.
Each serving (2 wedges) provides:
* 2-1/2 V, 2 P, 1/2 B, 10 C
Per serving:
* 369 cal, 17 g pro, 54 g car,
* 9 g fat: 1 g poly, 2 g mono, 5 g sat
* 275 mg sod, 76 mg chol
Source: Wonderful World of Walnuts & Rice
(Weight Watchers Magazine in association with The Rice Council
and The Walnut Marketing Board)
Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/usarice.zip
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