Summer Vegetable Rice Recipe

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Ingredients:

Serving

cooking spray
3/4 cup chopped onion
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 (14.5-oz) can diced tomatoes with basil , oregano , and garlic
1 (14.5-oz) can vegetable broth
1/4 tsp salt
1/8 tsp black pepper
1/4 tsp hot sauce
1 zucchini, sliced
1 yellow squash, sliced
1 cup uncooked long-grain rice
1/4 cup chopped fresh cilantro
1/2 cup (2 oz) pre-shredded reduced-fat cheddar cheese

Directions:

Place a Dutch oven coated with cooking spray over medium-high heat. Add onion and peppers; sauté 6 minutes or until tender. Add tomatoes and next 4 ingredients; bring to a boil. Add zucchini, squash, and rice; return to a boil. Cover, reduce heat, and simmer 25 minutes. Remove from heat; stir in cilantro, and sprinkle evenly with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	168.24 Kcal (704 kJ)
Calories from fat	12.88 Kcal
		% Daily Value*
Total Fat	1.43g	2%
Cholesterol	0.65mg	0%
Sodium	175.09mg	7%
Potassium	209.28mg	4%
Total Carbs	34.07g	11%
Sugars	3.43g	14%
Dietary Fiber	2.73g	11%
Protein	4.14g	8%
Vitamin C	51.1mg	85%
Vitamin A	1.2mg	39%
Iron	20.6mg	114%
Calcium	30.9mg	3%

Amount Per 100 g
Calories	121.94 Kcal (511 kJ)
Calories from fat	9.34 Kcal
		% Daily Value*
Total Fat	1.04g	2%
Cholesterol	0.47mg	0%
Sodium	126.91mg	7%
Potassium	151.69mg	4%
Total Carbs	24.69g	11%
Sugars	2.49g	14%
Dietary Fiber	1.98g	11%
Protein	3g	8%
Vitamin C	37mg	85%
Vitamin A	0.9mg	39%
Iron	14.9mg	114%
Calcium	22.4mg	3%

* 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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