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Brown Rice Pilaf with Vegetables and Garlic

 

63

Yield

6

servings

Prep

15

min

Cook

45

min

Ready

60

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

1 tablespoon olive oil
1 cup onions
chopped
1 ½ cups brown rice
8 large garlic cloves
pressed
*
3 cups water
1 teaspoon salt
1 cup green beans
fresh, cut into 2inch pieces
1 cup winter squash
yellow crookneck, cubed
*
1 cup broccoli florets
1 cup corn
fresh, or frozen, thawed
cup sweet red bell peppers
chopped
1 tablespoon sesame seeds
toasted
2 teaspoons soy sauce, light

Directions

Heat oil in heavy large skillet over low heat.

Add onion; sauté until golden and tender, about 10 minutes.

Add rice and garlic; sauté 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.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 262g (9.2 oz)
Amount per Serving
Calories 24717% of calories from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 541mg 23%
Total Carbohydrate 16g 16%
Dietary Fiber 4g 17%
Sugars g
Protein 12g
Vitamin A 17% Vitamin C 50%
Calcium 6% Iron 9%
* based on a 2,000 calorie diet How is this calculated?

 

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