Vegetables & Rice
Microwave
Yield
4 servingsPrep
10 minCook
10 minReady
20 minLow Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Sugar-Free, Sodium-Free, Low Sodium
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | medium |
parsnips
thin (peeled) |
*
|
| 1 |
bok choy
chopped/sliced in large chunks |
*
|
|
| 1 | can |
black beans
rinsed & drained |
*
|
|
teriyaki sauce
optional |
*
|
||
| -cooked | brown |
basmati rice
to serve with vegetables |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | medium |
parsnips
thin (peeled) |
*
|
| 1 |
bok choy
chopped/sliced in large chunks |
*
|
|
| 1 | can |
black beans
rinsed & drained |
*
|
| 0 |
teriyaki sauce
optional |
*
|
|
|
basmati rice
to serve with vegetables |
*
|
Directions
Put the sliced parsnips in a casserole (at least 4 qt.) with a tablespoon of water.
Microwave on high for five minutes or until a fork can pierce the slices.
Dump the black beans in, and stuff the bok choy on the top.
If the water has dried up, add a little more.
Microwave until the bok choy is wilted and the stem tender-crisp.
Stir and serve over cooked rice.
Let everyone add their own teriaki sauce.
The natural flavors of the vegetables make this appealing, so go easy on the sauce or any spices you are inclined to add.
