1 cup hot water 1 cup shredded carrots 2/3 cup (2 ounces) uncooked instant Minute Rice 1 cup frozen peas, thawed 3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese 1 egg or equivalent in egg substitute 2 teaspoons dried onion flakes 1 teaspoon JO's Dill Seasoning or dried dill weed 1/8 teaspoon black pepper
Preheat oven to 350 degrees. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a medium saucepan, combine water and carrots. Bring mixture to a boil. Continue boiling for 5 minutes, stirring often. Remove from heat. Stir in uncooked rice and peas. Add Cheddar cheese, egg, onion flakes, dill seasoning and black pepper. Mix well to combine. Spread mixture into prepared baking dish. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings. Each serving equals: 157 calories, 5 grams fat, 10 grams protein, 18 grams carbohydrates, 207 milligrams sodium, 168 milligrams calcium and 3 grams fiber.
Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa.
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