Vegetables with Brown Rice

Since brown rice is a whole grain, it has more fiber than white rice.  Increasing fiber in your diet may help reduce risk of chronic disease.  When cooking brown rice, allow approximately 35-40 minutes for the rice to simmer.  Vary the vegetables to whatever is available, such as: carrots, yellow or green bell peppers, or sugar snap peas.



¼ cup walnuts, chopped

3 teaspoons canola oil, divided

1 medium sweet red pepper, julienned

1 cup broccoli florets

1 medium zucchini, sliced

1 medium summer squash, sliced

¾ cup of frozen peas

3 tablespoons  water

1/8 teaspoon pepper

2 cups hot cooked brown rice

3 tablespoons  fresh parsley, minced



In a nonstick skillet, sauté walnuts in 1 teaspoon oil for 2 minutes or until lightly toasted.  Remove and set aside.  In same skillet, sauté red pepper and broccoli in  remaining oil.  Add zucchini and yellow squash;  sauté 1 minute longer.  Stir in peas, water, salt and pepper.  Reduce heat; cover and simmer for 5 minutes or until vegetables are tender.  Combine the rice and parsley on a serving platter or in a  serving bowl.  Top with vegetable mixture and toasted walnuts.  Makes 8 servings.


(Adapted from Taste of Home)


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