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Brown Rice with Vegetable Sauté

Yield 4 servings (serving size: 1/2 cup rice and 3/4 cup vegetable mixture)
Cooking brown rice in vegetable broth instead of water adds flavor but not carbs.

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

Nutrition 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

How to Make It

  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.

  4. carbo rating: 24

The Complete Step-by-Step Low Carb Cookbook