Brown Rice Pilaf With Vegetables And Garlic
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegetarian | Vegetables, Vegetarian | 6 | Servings |
INGREDIENTS
| 1 | T | Olive oil |
| 1 | c | Chopped onion |
| 1 1/2 | c | Brown rice |
| 8 | Garlic cloves, pressed | |
| 3 | c | Water |
| 1 | t | Salt |
| 1 | c | Fresh green beans |
| cut into 2-inch pieces | ||
| 1 | c | Yellow crookneck squash |
| cubed | ||
| 1 | c | Broccoli florets |
| 1 | c | Fresh corn kernals |
| OR- frozen thawed | ||
| 1/3 | c | Chopped red bell pepper |
| 1 | T | Sesame seeds, toasted |
| 2 | t | Light soy sauce |
INSTRUCTIONS
Heat oil heavy large skillet over low heat. Add onion; saute until golden and tender, about 10 minutes. Add rice and garlic; saute 1 minute. Add 3 cups water and salt; bring to boil. Reduce heat to low, cover tightly and cook until rice is tender and almost all liquid is absorbed, about 35 minutes; do not stir. Uncover skillet and place green beans, squash, broccoli, corn and carrot evenly over surface of rice. Cover and cook until vegetables are crisp-tender, about 10 minutes. Remove from heat. Stir in red bell pepper and sesame seeds. Mix in soy sauce. Toss to coat.
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Nutrition (calculated from recipe ingredients)
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Calories: 217
Calories From Fat: 40
Total Fat: 4.6g
Cholesterol: 0mg
Sodium: 418.3mg
Potassium: 92mg
Carbohydrates: 44.6g
Fiber: 4.4g
Sugar: 1.9g
Protein: 4g