Low Fat Seven-Colored Brown Rice
Brighten up your mealtime with this Low Fat Seven-Colored Brown Rice, a nutritious and vibrant dish that's as visually stunning as it is flavorful. Loaded with colorful vegetables like bell peppers, purple cabbage, carrots, sweet corn, and green peas, this recipe pairs wholesome brown rice with aromatic garlic, ginger, and a touch of low-sodium soy sauce for a satisfying and health-conscious meal. Perfect for those seeking a low-fat, high-fiber option, this recipe is easy to prepare and packed with nutrients, making it an excellent choice for weeknight dinners or meal prep. Ready in just about an hour, this flavorful dish serves 4 and is best enjoyed fresh and hot, but also works wonderfully as leftovers!
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Recipe Information
Ingredients
- 1.5 cups Brown rice
- 3 cups Water
- 1 medium Red bell pepper, diced
- 1 medium Yellow bell pepper, diced
- 1 medium Green bell pepper, diced
- 1 cup Purple cabbage, shredded
- 2 medium Carrots, julienned
- 1 cup Sweet corn, kernels
- 1 cup Green peas, fresh or frozen
- 1 tablespoon Olive oil
- 2 tablespoons Low-sodium soy sauce
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 3 stalks Green onions, sliced
Instructions
Begin by rinsing the brown rice under cold water until the water runs clear. This helps to remove excess starch.
In a medium pot, combine the rinsed brown rice and 3 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and the water is absorbed.
While the rice is cooking, prepare the vegetables. Dice the red, yellow, and green bell peppers; shred the purple cabbage; julienne the carrots, and prepare the corn and peas if not already done.
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and grated ginger, and sauté until fragrant, about 1 minute.
Add the diced bell peppers, shredded cabbage, and julienned carrots to the skillet. Sauté for 5-7 minutes, or until the vegetables are just tender.
Stir in the sweet corn and green peas, and continue to cook for an additional 2 minutes.
Add the cooked brown rice to the skillet with the vegetables. Stir in the low-sodium soy sauce, salt, and black pepper. Mix everything well to combine.
Cook for another 3-5 minutes, allowing the flavors to meld and the rice to heat through.
Remove from heat and stir in sliced green onions.
Serve the Seven-Colored Brown Rice hot, and enjoy this nutritious, low-fat meal.
Nutrition Facts
Calories |
996 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.5 g | 28% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2398 mg | 104% | |
| Total Carbohydrate | 181.3 g | 66% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 48.6 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 297 mg | 23% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2698 mg | 57% | |
*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.
