CATEGORY |
CUISINE |
TAG |
YIELD |
Vegetables, Grains, Dairy |
Vegetarian |
Main dish, Side dish, Vegetarian, Ovo-lacto, Low-fat |
6 |
Servings |
INGREDIENTS
2 |
ts |
Olive oil |
1 |
|
Garlic clove |
2 |
c |
Broccoli flowerets |
1 |
c |
Sliced zucchini |
1 |
c |
Sliced fresh mushrooms |
1 |
md |
Tomato; seeded and chopped |
1/4 |
c |
Snipped fresh parsley |
1/3 |
c |
Reduced-calorie mayonnaise ("light" mayonnaise) |
1/2 |
c |
Skim milk |
1/4 |
c |
Freshly grated Parmesan |
1/4 |
ts |
Ground white or red pepper |
3 |
c |
Cooked rice |
INSTRUCTIONS
Heat garlic with oil in large skillet over medium-high heat; discard
garlic. Cook broccoli, zucchini, and mushrooms in oil until almost
tender crisp. Add tomatoes and parsley; cook one minute longer.
Remove vegetables; set aside. Place mayonnaise in same skillet; stir
in milk, cheese and pepper. Cook over medium heat, stirring until
smooth. Add rice; toss to coat. Stir in reserved vegetables; heat
through. Serve immediately.
Each serving provides:
* 255 calories
* 7.5 g. protein
* 9.5 g. fat
* 35.4 g. carbohydrate
* 35.4 g. dietary fiber
* 607 mg. sodium
* 11 mg. cholesterol
[Karen's Note: I've typed this exactly as it reads in the booklet, so
I would guess that there's an error in the recipe's nutritional
information. That sounds like quite a lot of fiber per serving. :-) ]
Source: "Light, Lean & Low Fat" booklet
Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/lllfrice.zip
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