Colourful Rice Pilaf

by Registered Dietitian, Andrea Holwegner | Feb 8, 2014

Add chickpeas, beans, or diced firm tofu to make this a balanced vegetarian dish!

Makes 6 servings

What you need:

2 cups vegetable or chicken broth
1 cup long grain rice
2 tsp olive or canola oil
1 onion, chopped
1 green pepper, chopped
1 red pepper, chopped
1 clove garlic, crushed
1 zucchini, chopped
1/2 cup frozen kernel corn
1/2 cup mushrooms, chopped
1/2 tsp dried basil
Salt & pepper to taste

How you prepare:

Bring broth to a boil (or boil 2 cups water and add broth powder). Add rice and simmer for 20 minutes, covered. In the meantime, sauté onions, peppers and garlic in a large greased skillet. After a few minutes, add zucchini and mushrooms and continue to sauté until slightly soft. Add corn kernels, cover and let stand 5 minutes to heat through. Combine rice and veggie mixture, add basil and season to taste. Reheats well.

Per serving:

Calories: 206
Carbohydrates: 37g
Protein: 8g
Fat: 3g
Fibre: 3g

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