Vegetable Rice Medley
Recipe developed by Karen Graham, RD, CDE
To watch a short VIDEO of this recipe click here.
Did you know? Instant brown rice has a lower glycemic index than traditional white rice. A lower glycemic index means it raises your blood sugar slower than a short-grain white rice. That's good news! The rices with the lowest glycemic index are precooked rice such as converted rice, parboiled rice and minute rice. Next are long-grain rice (brown or white) and basmati rice. These lower glycemic index-types of rice have a super nutrient called amylose. This is a resistant starch that doesn't easily break down as easily.
MAKES 3½ cups (5 SERVINGS)
1 tbsp butter, margarine or oil
½ onion, chopped
½ medium green pepper, chopped
½ medium red pepper, chopped
1 cup water
½ package OXO bouillon, 25% less salt
1 1/3 cup Whole Grain Brown Minute Rice (cooks in 10 minutes)
1. In medium-sized heavy pot melt butter over medium heat. Add onions and peppers and sauté for 5 minutes or until softened.
2. Transfer onions and vegetables to a dish to the side.
3. Add water and bouillon to the pot and bring to a boil.
4. Add the rice and return to boil. Reduce heat to low, cover and simmer for 5 minutes.
5. Remove from the heat and turn off heat. Stir the rice and add the cooked onions and vegetables to the pot.
6. Cover with lid and let stand for 5 minutes.
TIP #1: Peppers can be replaced with other vegetables such as frozen peas or fresh celery.
TIP #2: To reduce sodium, replace the bouillon with a ½ teaspoon of salt-free herb mix.
Nutrition Facts per 2/3 cup
Carbohydrate 21 g
Fiber 1 g
Net Carbs 20 g
Protein 2 g
Fat, total 3 g
Fat, saturated 2 g
Cholesterol 6 mg
Sodium 68 mg
WATCH SHORT RECIPE VIDEO HERE.