Brown Rice Pilaf with Vegetables & Garlic
Yield
6 servingsPrep
15 minCook
45 minReady
60 minLow in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 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 |
|
| ⅓ | cup |
sweet red bell peppers
chopped |
|
| 1 | tablespoon |
sesame seeds
toasted |
|
| 2 | teaspoons |
soy sauce, light
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 15 | ml |
olive oil
|
|
| 237 | ml |
onions
chopped |
|
| 355 | ml |
brown rice
|
|
| 8 | large |
garlic cloves
pressed |
*
|
| 7.1E+2 | ml |
water
|
|
| 5 | ml |
salt
|
|
| 237 | ml |
green beans
fresh, cut into 2inch pieces |
|
| 237 | ml |
winter squash
yellow crookneck, cubed |
*
|
| 237 | ml |
broccoli florets
|
|
| 237 | ml |
corn
fresh, or frozen, thawed |
|
| 79 | ml |
sweet red bell peppers
chopped |
|
| 15 | ml |
sesame seeds
toasted |
|
| 1E+1 | ml |
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.
