Squashes and Brown Rice Primavera Recipe

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Ingredients:

Serving

Directions:

Halve zucchini and squashes lengthwise, then cut crosswise into 1/2-inch-thick pieces.
Put rice in a large bowl and gently separate grains, breaking apart lumps.
Coat a large nonstick frying pan with cooking spray and place over medium-high heat. Add garlic and saute for 30 seconds. Add zucchini, squash and pepper. Saute 3 minutes.
Stir in water, cover and cook until vegetables are tender when pierced (about 3 minutes).
Uncover and add rice. Cook, stirring constantly, until heated through (3 - 4 minutes). Stir in tomato, basil, parsley and cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	110.34 Kcal (462 kJ)
Calories from fat	11.42 Kcal
		% Daily Value*
Total Fat	1.27g	2%
Cholesterol	3.67mg	1%
Sodium	69.68mg	3%
Potassium	203.06mg	4%
Total Carbs	19.37g	6%
Sugars	1.81g	7%
Dietary Fiber	2.16g	9%
Protein	5.49g	11%
Vitamin C	9.5mg	16%
Iron	1.1mg	6%
Calcium	63.1mg	6%

Amount Per 100 g
Calories	81.29 Kcal (340 kJ)
Calories from fat	8.41 Kcal
		% Daily Value*
Total Fat	0.93g	2%
Cholesterol	2.7mg	1%
Sodium	51.34mg	3%
Potassium	149.6mg	4%
Total Carbs	14.27g	6%
Sugars	1.33g	7%
Dietary Fiber	1.59g	9%
Protein	4.05g	11%
Vitamin C	7mg	16%
Iron	0.8mg	6%
Calcium	46.5mg	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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