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Rice and Oriental Vegetable Medley Recipe

Rice and Oriental Vegetable Medley Recipe

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Ingredients:

Serving

1 1/2 cups quick-cooking brown rice (enough for 6 servings)
1 tbsp canola oil
1 tsp dark sesame oil
1 tbsp soy sauce
1/4 cup dry red wine
4 cups broccoli florets
2 medium carrots, sliced diagonally, 1/2-inch thick
1 large red bell pepper, cut into 1-inch dice
1 cup small whole white mushroom
1 cup canned baby corn, drained (or trimmed fresh snow peas)
1 (8 oz) can water chestnuts, drained and liquid reserved
1 1/2 tbsp cornstarch
1/4 cup chopped toasted cashews

Directions:

Cook the rice by following the package directions; when rice is done, fluff it with a fork and cover until ready to use.
In a wok or large soup pot, heat the oils, soy sauce, and wine; stir in the broccoli and carrots.
Cover and steam the vegetable mixture over medium-high heat for 4-5 minutes.
Add in the red pepper, mushrooms, baby corn, and water chestnuts.
Stir-fry over med-high heat for 5 minutes or until all the vegetables are brightly colored and crisp-tender.
Dissolve the cornstarch in the liquid reserved from the water chestnuts.
Add enough water to the cornstarch mixture to equal 1 cup of liquid.
Add to the skillet and cook another 2-3 minutes or until thickened; adjust seasoning to taste with salt and pepper.
Spread the rice over the bottom of a large round casserole dish.
Mound the vegetables over the rice; sprinkle with cashews.
Serve immediately; pass around extra soy sauce.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	202.99 Kcal (850 kJ)
Calories from fat	69.14 Kcal
		% Daily Value*
Total Fat	7.68g	12%
Sodium	206.67mg	9%
Potassium	484.87mg	10%
Total Carbs	27.54g	9%
Sugars	6.38g	26%
Dietary Fiber	4.8g	19%
Protein	6.69g	13%
Vitamin C	76.7mg	128%
Vitamin A	0.7mg	23%
Iron	10.4mg	58%
Calcium	43.1mg	4%

Amount Per 100 g
Calories	97.45 Kcal (408 kJ)
Calories from fat	33.2 Kcal
		% Daily Value*
Total Fat	3.69g	12%
Sodium	99.22mg	9%
Potassium	232.78mg	10%
Total Carbs	13.22g	9%
Sugars	3.06g	26%
Dietary Fiber	2.3g	19%
Protein	3.21g	13%
Vitamin C	36.8mg	128%
Vitamin A	0.3mg	23%
Iron	5mg	58%
Calcium	20.7mg	4%

* 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

3.9

Points
5

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free

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