Vegetable-Rice Medley Recipe

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Ingredients

Count

Nutrition

237

Calories

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Ingredients:

Serving

6 fresh asparagus spears
vegetable cooking spray
1 cup chopped onion
2 cloves garlic, minced
1 cup sliced fresh shiitake mushroom caps
1 cup long- grain brown rice, uncooked
1 cup canned vegetable broth, undiluted
1/2 cup water
1/2 cup dry white wine
1 tsp dried basil
1 tsp dried oregano
1/4 tsp dried crushed red pepper
1/8 tsp salt
1 (10-oz) package frozen black-eyed peas, thawed
1 cup sliced carrot
1 cup sliced zucchini
1/4 cup chopped fresh parsley
2/3 cup grated asiago cheese

Directions:

Snap off tough ends of asparagus. Remove scales from stalks with a knife or vegetable peeler, if desired. Cut spears into 1-inch pieces; set aside.
Coat a large nonstick skillet with cooking spray. Place over medium-high heat until hot. Add onion and garlic; saute until tender. Add mushrooms; saute 2 minutes. Add rice and next 8 ingredients, stirring well. Bring to a boil; cover, reduce heat, and simmer 35 minutes. Add asparagus, carrot, zucchini, and parsley. Bring to a boil. Cover, reduce heat, and simmer 15 minutes or until vegetables are crisp-tender. Transfer vegetable mixture to a serving bowl; top with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	236.81 Kcal (991 kJ)
Calories from fat	83.54 Kcal
		% Daily Value*
Total Fat	9.28g	14%
Cholesterol	22.05mg	7%
Sodium	850.45mg	35%
Potassium	679.55mg	14%
Total Carbs	18.8g	6%
Sugars	5.49g	22%
Dietary Fiber	4.43g	18%
Protein	15.94g	32%
Vitamin C	26.6mg	44%
Vitamin A	0.3mg	9%
Iron	1.8mg	10%
Calcium	429.5mg	43%

Amount Per 100 g
Calories	76.38 Kcal (320 kJ)
Calories from fat	26.94 Kcal
		% Daily Value*
Total Fat	2.99g	14%
Cholesterol	7.11mg	7%
Sodium	274.28mg	35%
Potassium	219.16mg	14%
Total Carbs	6.06g	6%
Sugars	1.77g	22%
Dietary Fiber	1.43g	18%
Protein	5.14g	32%
Vitamin C	8.6mg	44%
Vitamin A	0.1mg	9%
Iron	0.6mg	10%
Calcium	138.5mg	43%

* 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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