Yellow Squash Rice

Toss in some cooked chicken or turkey and you have a one-dish meal.

Yield:

5 servings (serving size: 1/2 cup)

Recipe from

Recipe Time

Prep: 6 Minutes
Cook: 12 Minutes

Nutritional Information

Calories 66
Fat 1.6 g
Satfat 0.8 g
Protein 1.7 g
Carbohydrate 11.7 g
Cholesterol 4 mg
Iron 0.5 mg
Sodium 137 mg
Caloriesfromfat 21 %
Fiber 1.6 g
Calcium 19 mg

Ingredients

1/2 cup uncooked instant brown rice (such as Uncle Ben's)
Cooking spray
1 cup chopped onion (about 1 medium)
1 garlic clove, minced
1 1/4 cups chopped yellow squash (about 1 medium)
1/2 teaspoon dried oregano
2 tablespoons finely chopped parsley
1 tablespoon light butter
1/4 teaspoon salt

Preparation

Cook rice according to package directions, omitting salt and fat.

Meanwhile, place a medium nonstick skillet coated with cooking spray over medium heat. Add onion and garlic; sauté 3 minutes. Add squash and oregano; sauté 3 minutes. Stir in rice, parsley, butter, and salt; toss well.

Note:

Oxmoor House Healthy Eating Collection

January 2005