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Vegetables with Brown Rice
SUBMITTED BY:
Patty Kile
PHOTO BY:
LWELKNER
"'When garden crops are plentiful, this is a delightful dish to serve. You can vary the vegetables to whatever you have available,' suggests Patty Kile of Greentown, Pennsylvania. 'It's convenient for company because the veggies can be precut and refrigerated in plastic bags until cooking time.'"
RECIPE RATING:
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(8)
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PREP TIME
5 Min
COOK TIME
10 Min
READY IN
15 Min
SERVINGS
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Servings
US
METRIC
INGREDIENTS
1/4 cup chopped walnuts
3 teaspoons canola oil, divided
1 medium sweet red pepper, julienned
1 cup broccoli florets
1 medium zucchini, sliced
1 medium yellow summer squash, sliced
3/4 cup frozen peas
3 tablespoons water
1 teaspoon salt
1/8 teaspoon pepper
2 cups hot cooked brown rice
3 tablespoons minced fresh parsley
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DIRECTIONS
In a large nonstick skillet, saute walnuts in 1 teaspoon oil for 2 minutes or until lightly toasted. Remove and set aside.
In the same skillet, saute red pepper and broccoli in remaining oil for 1 minute. Add the zucchini and yellow squash; saute 1 minute longer. Stir in the peas, water, salt and pepper. Reduce heat; cover and simmer for 5 minutes or until vegetables are tender.
Combine the rice and parsley on a serving platter or in a serving bowl. Top with vegetable mixture and toasted walnuts.
FOOTNOTE
Nutritional Analysis: One serving (3/4 cup) equals 115 calories, 5 g fat (0.55 g saturated fat), 0 cholesterol, 298 mg sodium, 16 g carbohydrate, 3 g fiber, 3 g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
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REVIEWS
Reviewed on Jan. 30, 2007 by Jenae
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Jenae
Jan. 30, 2007
This was definitely easy, but I found it to be rather bland, especially standing up against the brown rice. It needs more seasoning.
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3 users found this review helpful
This was definitely easy, but I found it to be rather bland, especially standing up against...
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Reviewed on Dec. 30, 2008 by
LWELKNER
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LWELKNER
Dec. 30, 2008
I'm trying to lower my LDL cholesterol and lose weight so this caught my eye for the nutrition info. I was worried that I would have to choke down each bite but found it rather delicious. I forgot to put the red pepper in and increased zucchini instead of adding squash. Also, I threw in a frozen mixed veggie instead of peas only. The other difference I made was cut salt in half but add about 1 tsp of soy sauce. Separated it into fourths, ate one section and then packed the other three away for lunch this week. The walnuts are what make this dish wonderful so don't forget them. Thanks!(you need to double nutrition info if you split it into four sections)
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2 users found this review helpful
I'm trying to lower my LDL cholesterol and lose weight so this caught my eye for the nutrition...
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Reviewed on Dec. 4, 2006 by Afraa
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Afraa
Dec. 4, 2006
Yummy! This recipe is one of my easies ones. The whole family loved it. It's a keeper! Thanks.
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2 users found this review helpful
Yummy! This recipe is one of my easies ones. The whole family loved it. It's a keeper! Thanks.
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Reviewed on Nov. 15, 2006 by
HISANDTHEIRS
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HISANDTHEIRS
Nov. 15, 2006
Whole family loved this, even the picky 5 and 7 year olds!
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2 users found this review helpful
Whole family loved this, even the picky 5 and 7 year olds!
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Reviewed on Oct. 21, 2006 by
Chef Mike
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Chef Mike
Oct. 21, 2006
This made boring brown rice tatse great. I like the crunch of the walnuts also. Good stuff!
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1 user found this review helpful
This made boring brown rice tatse great. I like the crunch of the walnuts also. Good stuff!
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Reviewed on Jul. 21, 2008 by Michelle Wheelless
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Michelle Wheelless
Jul. 21, 2008
would be better if you added some soy, pretty bland without
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0 users found this review helpful
would be better if you added some soy, pretty bland without
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Reviewed on Jun. 8, 2008 by
darcie
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darcie
Jun. 8, 2008
really tasty. I added some fresh mushrooms to the vegetable mix and some minced garlic along with just a tiny bit of crushed red pepper. This one's a keeper.
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0 users found this review helpful
really tasty. I added some fresh mushrooms to the vegetable mix and some minced garlic along...
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Reviewed on Jan. 24, 2007 by
RobinB
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RobinB
Jan. 24, 2007
This was wonderful! I didn't use the walnuts but followed exactly other than that. It was beautiful and delicious. Thanks!
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0 users found this review helpful
This was wonderful! I didn't use the walnuts but followed exactly other than that. It was...
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