Using vegetable broth makes this a perfect dish for vegetarians, but defatted chicken broth lends great flavor to the rice too. If you use frozen peas, don't cook them before adding to the rice. Let them defrost at room temperatur. Or put the peas in a strainer and run under hot water.

1. Place olive oil in a large, heavy pot over low heat. Add onion and cook, stirring, until wilted, about 10-12 minutes. Add garlic and cook, stirring, for 2 minutes more.

2. Add rice and stir to coat. Cook for 2 minutes, stirring constantly.

3. Stir in tomatoes and add broth. Season with salt and pepper. Bring to a boil, stir, and reduce heat to medium-low. Simmer, covered, for 20 minutes or until most of the liquid is absorbed.

4. When rice is cooked, fold in peas and parsley. Serve hot.

Per serving: 171 calories, 6 grams fat, 13 milligrams cholesterol.