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)