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Broccoli and Cauliflower Rice Medley Recipe

Broccoli and Cauliflower Rice Medley Recipe

In this no-fuss side dish, green peppers, cauliflower and broccoli share the stage with brown rice that's mildly flavored with soy sauce. We eat a lot of fresh vegetables, so this versatile combination is always well received.—Kara de la Vega, Santa Rosa, California
TOTAL TIME: Prep: 5 min. Cook: 45 min YIELD:7 servings

Ingredients

  • 3 cups water
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon reduced-sodium chicken bouillon granules or 1-1/2 vegetable bouillon cubes
  • 1-1/2 cups uncooked brown rice
  • 2 medium green peppers, julienned
  • 2 cups chopped fresh cauliflower
  • 2 cups chopped fresh broccoli
  • 3/4 cup chopped onion
  • 2 garlic cloves, minced
  • 2 teaspoons canola oil
  • 1/2 teaspoon dried thyme

Directions

  • 1. In a large saucepan, bring the water, soy sauce and bouillon to a boil. Stir in rice. Reduce heat; cover and simmer for 45-50 minutes or until liquid is absorbed. In a large nonstick skillet, saute the green peppers, cauliflower, broccoli, onion and garlic in oil until crisp-tender. Stir vegetables and thyme into rice mixture. Yield: 7 servings.

Nutritional Facts

One serving (1 cup) equals 199 calories, 3 g fat (trace saturated fat), 0 cholesterol, 457 mg sodium, 38 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 1 vegetable.