This recipe can be a simple easy dinner anyone can master!
Ingredients
2 cups low-sodium, fat-free broth (chicken, beef, or vegetable)
1 cup brown rice
1 tablespoon olive oil
1/2 cup onion, chopped
2 cloves garlic, minced
2 medium zucchini, halved lengthwise and sliced, about 3 cups
8 ounces sliced mushrooms
3 tablespoons chopped fresh Italian parsley
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper
Directions
Cook brown rice in broth as directed on the package. Add no salt or butter during cooking of the rice.
While rice cooks, heat oil in a large skillet. Sauté onions over medium heat 5 minutes, stirring often, until onions become translucent. Add garlic and stir for 1 minute.
Add zucchini and mushrooms. Raise heat to high and continue to sauté until squash just begins to brown in spots.
Lower heat and add cooked rice and remaining ingredients. Cook, stirring often, for 3 to 5 minutes.
Serves 6 (1 cup per serving)
Table 1. Nutrition Facts for Brown Rice with Zucchini and Mushroom
Nutrient
% Daily Value
Servings Per Recipe: 6
Amount Per Serving
Calories: 182
Total Fat: 3 g
5%
Saturated Fat: 1 g
3%
Cholesterol: 0 mg
0%
Sodium: 357 mg
15%
Carbohydrate: 31 g
10%
Dietary Fiber: 2 g
9%
Protein: 8 g
16%
Vitamin A
6%
Vitamin C
19%
Folacin
10%
Calcium
4%
Iron
11%
Potassium
14%
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
