Brown Rice with Vegetable Sauté

Cooking brown rice in vegetable broth instead of water adds flavor but not carbs.

Yield:

4 servings (serving size: 1/2 cup rice and 3/4 cup vegetable mixture)

Recipe from

Nutritional Information

Calories 216
Caloriesfromfat 0.0 %
Fat 8.9 g
Satfat 3 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 10 g
Carbohydrate 27.5 g
Fiber 3.7 g
Cholesterol 8 mg
Iron 1.9 mg
Sodium 619 mg
Calcium 136 mg

Ingredients

1 cup quick-cooking brown rice
1 1/4 cups vegetable broth
2 teaspoons butter or margarine
1 cup chopped onion (about 1 large)
2 cups small broccoli florets
1 (8-ounce) package sliced mushrooms
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon minced garlic
1/4 teaspoon pepper
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
3 tablespoons chopped walnuts, toasted

Preparation

1. Cook rice according to package directions, using vegetable broth instead of water and omitting salt and fat.

2. Melt butter in a large nonstick skillet over medium-high heat. Add onion; sauté 5 minutes. Add broccoli; cover and cook over low heat 3 minutes. Uncover; add mushrooms and next 4 ingredients. Sauté 5 minutes or until mushrooms are tender.

3. Spoon vegetable mixture over rice. Sprinkle evenly with cheese and walnuts.

carbo rating: 24

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005