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Vegetables with Brown Rice

Ingredients

  • 1/4 cup chopped walnuts
  • 3 teaspoons canola oil, divided
  • 1 medium sweet red pepper, julienned
  • 1 cup broccoli florets
  • 1 medium zucchini, sliced
  • 1 medium yellow summer squash, sliced
  • 3/4 cup frozen peas
  • 3 tablespoons water
  • 1 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups hot cooked brown rice
  • 3 tablespoons minced fresh parsley

Directions

  • 1. In a large nonstick skillet, saute walnuts in 1 teaspoon oil for 2 minutes or until lightly toasted. Remove and set aside.
  • 2. In the same skillet, saute red pepper and broccoli in remaining oil for 1 minute. Add the zucchini and yellow squash; saute 1 minute longer. Stir in the peas, water, salt and pepper. Reduce heat; cover and simmer for 5 minutes or until vegetables are tender.
  • 3. Combine the rice and parsley on a serving platter or in a serving bowl. Top with vegetable mixture and toasted walnuts.

Nutrition Facts

3/4 cup: 115 calories, 5g fat (1g saturated fat), 0 cholesterol, 298mg sodium, 16g carbohydrate (0 sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.

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