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.
Nutrition Facts
| 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.
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