Pecan Vegetable-Rice Medley Recipe

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Ingredients:

Serving

2 tbsp vegetable oil, divided
1 cup pecan halves
2 cups cut fresh green beans (1-inch pieces)
1 medium sweet red pepper , cut into strips
1 cup fresh broccoli florets
1 small zucchini, sliced
1 small yellow summer squash, sliced
1 cup sliced fresh mushrooms
1 cup fresh snow peas
3 tbsp water
2 tsp italian seasoning
1 tsp salt
1/2 tsp pepper
3 cups hot cooked brown rice
1/4 cup minced fresh parsley

Directions:

In a large skillet, heat 1 tablespoon oil; add pecans. Cook and stir for 3-4 minutes or until lightly toasted; remove and set aside.
In the same skillet, heat the remaining oil. Add the beans, red pepper and broccoli; stir-fry for 1 minute. Add the zucchini, yellow squash and mushrooms; stir-fry 2 minutes longer. Add the snow peas, water, Italian seasoning, salt and pepper; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until vegetables are crisp-tender.
In a large bowl, toss rice and parsley. Serve vegetables over rice; top with toasted pecans. Yield: 6 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	438.89 Kcal (1838 kJ)
Calories from fat	303.7 Kcal
		% Daily Value*
Total Fat	33.74g	52%
Sodium	401.64mg	17%
Potassium	472.12mg	10%
Total Carbs	29.98g	10%
Sugars	5.15g	21%
Dietary Fiber	8.09g	32%
Protein	9.83g	20%
Vitamin C	47.5mg	79%
Iron	2.8mg	16%
Calcium	57.7mg	6%

Amount Per 100 g
Calories	169.9 Kcal (711 kJ)
Calories from fat	117.57 Kcal
		% Daily Value*
Total Fat	13.06g	52%
Sodium	155.48mg	17%
Potassium	182.76mg	10%
Total Carbs	11.6g	10%
Sugars	1.99g	21%
Dietary Fiber	3.13g	32%
Protein	3.81g	20%
Vitamin C	18.4mg	79%
Iron	1.1mg	16%
Calcium	22.3mg	6%

* 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

10.8

Points
12

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

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