Directions:
- Cook squash, bell pepper, onion, and bay leaf in oil with 1 teaspoon salt and 1/4 teaspoon pepper in a 12-inch heavy skillet over medium heat, stirring occasionally, until vegetables begin to brown, 8 to 10 minutes.
- Add rice and stir until well coated, then add water and bring to a vigorous boil. Reduce heat to low and cook, tightly covered with lid, until vegetables and rice are tender and liquid is absorbed, about 20 minutes. Remove from heat and let stand, covered, 10 minutes. Season with salt and pepper and sprinkle with seeds.
- Per serving: Calories 273, Total fat 12g, Saturated fat 2g, Cholesterol 0mg, Sodium 398mg, Carbohydrate 38g, Fiber 3g, Protein 5g Nutritional analysis provided by Nutrition Data See Nutrition Data's complete analysis of this recipe ›
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 142.2 Kcal (595 kJ) | ||
| Calories from fat | 89.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.96g | 15% | |
|---|---|---|---|
| Cholesterol | 6.61mg | 2% | |
| Sodium | 14.28mg | 1% | |
| Potassium | 314.38mg | 7% | |
| Total Carbs | 11.41g | 4% | |
| Sugars | 3.47g | 14% | |
| Dietary Fiber | 2.19g | 9% | |
| Protein | 2.84g | 6% | |
| Vitamin C | 34.5mg | 58% | |
| Vitamin A | 1.1mg | 35% | |
| Iron | 9.1mg | 50% | |
| Calcium | 53.4mg | 5% | |
| Amount Per 100 g | |||
| Calories | 64.61 Kcal (271 kJ) | ||
| Calories from fat | 40.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.52g | 15% | |
|---|---|---|---|
| Cholesterol | 3mg | 2% | |
| Sodium | 6.49mg | 1% | |
| Potassium | 142.84mg | 7% | |
| Total Carbs | 5.18g | 4% | |
| Sugars | 1.58g | 14% | |
| Dietary Fiber | 0.99g | 9% | |
| Protein | 1.29g | 6% | |
| Vitamin C | 15.7mg | 58% | |
| Vitamin A | 0.5mg | 35% | |
| Iron | 4.1mg | 50% | |
| Calcium | 24.3mg | 5% | |
* 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.
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