Rice Vegetable Medley

Alicia Calvo, MPH, RDN, CDCES, CEDRD

This rice is loaded with fresh vegetables like eggplant, red and yellow bell peppers, carrots, and broccoli.  Feel free to use any leftover or any variety of vegetables you may desire. Be sure to start cooking the harder or more fibrous vegetables first, then add the softer vegetables midway in cooking.  This recipe is an easy way to include more vegetables and fiber in your diet.  It makes a versatile side dish that can complement grilled vegetables, tofu, meats, chicken, or fish. 

Prep Time: 10min | Cook Time: 20min | Total Time: 30 min. | Serves 4 - 6

Ingredients:

• 2 Tablespoons Olive oil

• ½ cup carrots, diced

• ½ cup eggplant, diced

• ½ red bell pepper, diced

• 1 cup long grain brown or white rice, rinsed thoroughly and strained

• 1 – 15 oz. can chicken or vegetable broth

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.  Add diced vegetables and cook until softened, about 3 minutes.

2. Stir and toast rinsed and strained rice with cooked vegetables.

3. Add broth.  Bring to a boil.  Then turn heat down to low-medium and let simmer covered for 20 minutes or until rice is cooked. 

4. Add salt and pepper to taste and fluff rice with a fork. 

5. Serve with grilled vegetables, tofu, meat, chicken, or fish.

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Nutrition Facts:

Serving Size: 2/3 cup

Calories: 173

Total Fat: 5 g

Total Carbohydrate: 33 g

Protein: 4 g

Equivalents: 1 starch, 1 vegetable, and 1 fat