The Awesome Onion! July 23, 2015 12:51

Be it yellow, red, or white, this humble vegetable adds lots of flavor to food and packs a powerful nutritional punch. Onions are a great source of chromium, vitamin C, folate and fiber. They also contain the phytonutrient allicin, which has been linked to reducing blood pressure.

 Onion and Rice Casserole

1 cup rice
2 cups water or stock (chicken or vegetable)
1 tablespoon olive oil
1 medium yellow onion, peeled, trimmed and diced
Salt and pepper to taste

Add oil to medium sauce pan and heat over medium high heat. Add onion and saute till softened (about 5 minutes). Add rice and stir to coat with oil, then add stock, a pinch of salt and bit of pepper. Bring to boil, then lower heat to simmer. Cover and cook for 15 minutes.

Serves four. 128 calories per serving. 40.2 mg potassium, 5 g protein, 3.4% of RDA vitamin C.