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Rice with Summer Squash, Red Peppers, and Roasted Pepitas Recipe

Rice with Summer Squash, Red Peppers, and Roasted Pepitas Recipe

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Rice with Summer Squash, Red Peppers, and Roasted Pepitas

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Ingredients

Count

Nutrition

140

Calories

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Ingredients:

Serving

2 tbsp olive oil
1 small onion, finely chopped (about 1 1/4 cups)
1 red bell pepper, cut into 1/2-inch cubes
1 medium yellow zucchini or crookneck squash, cut into 1/2-inch cubes
1 medium green zucchini, cut into 1/2-inch cubes
1 1/2 cups long- grain white rice (about 10 oz)
3 cups low-salt chicken broth
3 tbsp roasted salted shelled pumpkin seeds
3 tbsp finely chopped italian parsley

Directions:

Heat oil in heavy large saucepan over medium-high heat. Add onion and cook until soft, stirring frequently, about 4 minutes. Add bell pepper, yellow zucchini, and green zucchini; sauté until vegetables begin to soften, about 3 minutes. Add rice; sauté 1 minute, stirring constantly. Sprinkle with salt and pepper. Add broth, increase heat to high, and bring to boil. Reduce heat to low, cover, and cook until rice is tender, 18 to 20 minutes. Season to taste with salt and pepper. Stir in pumpkin seeds and parsley.
* Available at many supermarkets and at natural foods stores and Latin markets.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	139.91 Kcal (586 kJ)
Calories from fat	59.09 Kcal
		% Daily Value*
Total Fat	6.57g	10%
Cholesterol	1.5mg	1%
Sodium	343.72mg	14%
Potassium	101.03mg	2%
Total Carbs	16.57g	6%
Sugars	1.23g	5%
Dietary Fiber	0.93g	4%
Protein	3.08g	6%
Vitamin C	24.3mg	41%
Vitamin A	0.5mg	16%
Iron	9.1mg	50%
Calcium	12.9mg	1%

Amount Per 100 g
Calories	65.34 Kcal (274 kJ)
Calories from fat	27.6 Kcal
		% Daily Value*
Total Fat	3.07g	10%
Cholesterol	0.7mg	1%
Sodium	160.53mg	14%
Potassium	47.18mg	2%
Total Carbs	7.74g	6%
Sugars	0.57g	5%
Dietary Fiber	0.44g	4%
Protein	1.44g	6%
Vitamin C	11.4mg	41%
Vitamin A	0.2mg	16%
Iron	4.2mg	50%
Calcium	6mg	1%

* 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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