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  • Karen Graham

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

Calories 115

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.

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