Yield: 2 servings

1 teaspoon olive oil

1/2 cup sliced onions

1/2 cup long-grain white rice

1 cup fat-free, low-sodium chicken broth

Salt

Freshly ground black pepper

1. Heat oil in a nonstick skillet over medium-high; add onions and rice. Sauté 2 minutes.

2. Add chicken broth and bring to a simmer. Lower heat to medium, cover with a lid and cook, gently for 15 minutes, until rice is cooked and liquid is absorbed. Stir in salt and pepper to taste.

Per serving: 208 calories; 2.5g fat; 0.5g saturated fat; no cholesterol; 5g protein; 40g carbohydrate; 1g fiber; 289mg sodium.

Recipe by Linda Gassenheimer, McClatchy Newspapers