Parmesan Broccoli And Rice
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | 1 | Servings | ||
INGREDIENTS
| 1 1/3 | c | Water |
| 2/3 | c | Long grain white rice |
| 1 1/4 | t | Olive oil |
| 1 | Clove garlic, sliced | |
| 1 1/3 | c | Broccoli florets |
| 2/3 | c | Zucchini, sliced |
| 2/3 | c | Mushrooms, sliced |
| 3/4 | Tomato, seeded and chopped | |
| 2 | T | Plus 2 tsp. fresh parsley |
| chopped | ||
| 3 1/2 | T | Fat-free mayonnaise |
| 1/3 | c | Skim milk |
| 2 | T | Plus 2 tsp. grated Parmesan |
| cheese | ||
| 1/8 | t | Ground white or red pepper |
INSTRUCTIONS
Prep: 10 min, Cook: 30 min. Bring water to a boil in a heavy saucepan over high heat. Stir in rice and return to a boil. Reduce heat to low, cover pan tightly and simmer 20-25 minutes, or until rice is tender and liquid is absorbed. Heat oil in a heavy nonstick pan over medium high heat. Saut garlic 1 minute, stirring until fragrant. Discard garlic. Saut next 3 ingredients 3-4 minutes. Stir in tomatoes and parsley and cook 2 minutes. Transfer vegetables to a platter or bowl. Add next 4 ingredients to same pan over low heat and stir until mixture is smooth and hot. Stir in cooked rice and vegetables and cook until entire mixture is hot. Posted to recipelu-digest by molony <molony@scsn.net> on Feb 22, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 1316
Calories From Fat: 679
Total Fat: 77.3g
Cholesterol: 173.5mg
Sodium: 4006.5mg
Potassium: 1691.6mg
Carbohydrates: 73.4g
Fiber: 11.2g
Sugar: 15.7g
Protein: 88.2g