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 Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 216
  • Calories from fat: 0.0%
  • Fat: 8.9g
  • Saturated fat: 3g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 10g
  • Carbohydrate: 27.5g
  • Fiber: 3.7g
  • Cholesterol: 8mg
  • Iron: 1.9mg
  • Sodium: 619mg
  • Calcium: 136mg

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. 1. Cook rice according to package directions, using vegetable broth instead of water and omitting salt and fat.
  2. 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. 3. Spoon vegetable mixture over rice. Sprinkle evenly with cheese and walnuts.
  4. carbo rating: 24
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