Low Fat Flavorful Rice and Vegetable Mix
Elevate your weeknight dinners with this vibrant and nutritious Low Fat Flavorful Rice and Vegetable Mix! Packed with hearty brown rice, sautéed seasonal veggies, and a savory touch of soy sauce and low-sodium vegetable broth, this recipe delivers unmistakable flavor while staying light and healthy. Fresh parsley and green onions add a delightful burst of freshness, making this dish a perfect choice for anyone seeking wholesome, low-fat meals without compromising on taste. With simple cooking techniques and just 45 minutes from prep to plate, this versatile dish is ideal as a main course or a colorful side. Perfect for vegetarians and anyone aiming to embrace healthy eating, this recipe is a one-pan wonder designed for flavor, convenience, and satisfaction.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 1 small, diced onion
- 1 medium, diced red bell pepper
- 1 cup broccoli florets
- 1 medium, sliced carrot
- 1 medium, diced zucchini
- 2 cloves, minced garlic
- 1 cup low-sodium vegetable broth
- 2 tablespoons soy sauce
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
- 2 stalks, chopped green onions
Instructions
Rinse the brown rice thoroughly under cold water and drain.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce heat to low, cover, and simmer for 20 minutes, or until the water is absorbed and the rice is tender.
While the rice is cooking, heat olive oil in a large skillet over medium heat.
Add the diced onion to the skillet and sauté for 2-3 minutes until translucent.
Stir in the red bell pepper, broccoli florets, sliced carrot, and diced zucchini. Sauté for 5-7 minutes until the vegetables begin to soften.
Add the minced garlic and cook for another minute, stirring continuously.
Pour in the vegetable broth and soy sauce. Stir to combine and let it simmer for another 5 minutes until the vegetables are tender but not mushy.
Once the rice is cooked, add it to the vegetable mixture. Stir well to combine, ensuring all ingredients are evenly mixed.
Sprinkle with black pepper, and continue to cook for an additional 2 minutes.
Remove from heat and stir in the chopped fresh parsley and green onions.
Serve the rice and vegetable mix warm, and enjoy!
Nutrition Facts
Calories |
602 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3260 mg | 142% | |
| Total Carbohydrate | 97.9 g | 36% | |
| Dietary Fiber | 14.9 g | 53% | |
| Total Sugars | 29.0 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 238 mg | 18% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1586 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
