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Mediterranean Baked Brown Rice Recipe

Mediterranean Baked Brown Rice Recipe

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Ingredients:

Serving

1 tbsp olive oil
2 -3 shallots, minced (about 1/2 cup)
2 garlic cloves, minced
1 1/2 cups long grain brown rice
3 oz cremini mushrooms, sliced (about 1 cup baby bellas)
1/2 cup dried sun-dried tomato , chopped kitchen shears work good (about 1.5oz)
1/2 cup kalamata olive, drained and sliced (about 2oz) (optional)
1 (13 3/4 oz) can water-packed artichoke hearts, drained and quartered
2 1/2 cups water
2 vegetable bouillon cubes
1 -2 tsp italian seasoning or 1 -2 tsp dried oregano
1/2 tsp ground black pepper
1/4-1/2 tsp crushed red pepper flakes, more to taste (optional)
1 cup asiago cheese, shredded (about 1.5oz)
2 cups spinach, chopped (fresh or frozen )
1/4 cup fresh parsley, minced
2 -4 tbsp fresh basil, minced
2 key limes , juice and zest of
crumbled feta cheese, to serve (optional)

Directions:

Preheat oven to 375°F.
Heat olive oil in a large skillet over medium heat. Add shallots and saute for about 3 minutes until they start to brown.
Add garlic and saute another 2 minutes.
Add rice and stir-fry until it browns about 10 minutes.
Stir mushrooms, sun-dried tomatoes, olives and artichoke hearts into rice and pour into an 8x8 baking dish.
Heat water, bouillon, seasoning and peppers until boiling. Immediately pour over rice.
Cover baking dish tightly with 2 layers of foil.
Bake for 75 minutes.
Uncover and fluff with a fork.
Stir in asiago, spinach, parsley, basil, lime juice and zest. Cover with a clean kitchen towel and let sit for 5 minutes.
Uncover and let sit 5 more minutes before serving.
Top with crumbled feta to serve, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	66.85 Kcal (280 kJ)
Calories from fat	34.6 Kcal
		% Daily Value*
Total Fat	3.84g	6%
Cholesterol	2.89mg	1%
Sodium	160.77mg	7%
Potassium	285.75mg	6%
Total Carbs	5.51g	2%
Sugars	2.05g	8%
Dietary Fiber	1.7g	7%
Protein	3.87g	8%
Vitamin C	6.4mg	11%
Vitamin A	0.3mg	10%
Iron	13.3mg	74%
Calcium	115.8mg	12%

Amount Per 100 g
Calories	52.6 Kcal (220 kJ)
Calories from fat	27.22 Kcal
		% Daily Value*
Total Fat	3.02g	6%
Cholesterol	2.28mg	1%
Sodium	126.51mg	7%
Potassium	224.85mg	6%
Total Carbs	4.33g	2%
Sugars	1.62g	8%
Dietary Fiber	1.34g	7%
Protein	3.04g	8%
Vitamin C	5mg	11%
Vitamin A	0.2mg	10%
Iron	10.5mg	74%
Calcium	91.1mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1.3

Points
2

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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