Healthy Fried Brown Rice With Vegetables Asian Fried Rice from www.watchwhatueat.com
Description
Brown rice and vegetable diet recipes are a great way to incorporate healthy and nutritious foods into your daily diet. Brown rice is a whole grain that is rich in fiber and essential nutrients. Vegetables are also packed with essential vitamins, minerals, and fiber. Combining these two ingredients in your meals can help you maintain a healthy weight, lower your risk of chronic diseases, and improve your digestion.
Prep Time
The preparation time for brown rice and vegetable diet recipes can vary depending on the recipe you choose. Generally, it takes around 10-15 minutes to prepare brown rice and around 20-30 minutes to cook it. Chopping and preparing the vegetables can take an additional 10-15 minutes.
Cook Time
The cooking time for brown rice and vegetable diet recipes can vary depending on the recipe you choose. Generally, it takes around 20-30 minutes to cook the vegetables while the brown rice is cooking. The total cooking time for most recipes ranges from 30-45 minutes.
Ingredients
The ingredients you will need for brown rice and vegetable diet recipes can vary depending on the recipe you choose. However, some common ingredients include: - Brown rice - Vegetables (such as broccoli, carrots, bell peppers, zucchini, and onions) - Olive oil - Garlic - Salt and pepper - Herbs and spices (such as oregano, thyme, and basil)
Equipment
The equipment you will need for brown rice and vegetable diet recipes are: - Large pot with lid - Knife - Cutting board - Wooden spoon - Measuring cups and spoons
Method
Here is a simple recipe for brown rice and vegetable stir-fry: 1. Rinse 1 cup of brown rice and put it in a pot with 2 cups of water. Bring to a boil, then reduce the heat to low and cover with a lid. Cook for 20-25 minutes, until the rice is tender and the water is absorbed. 2. While the rice is cooking, chop your vegetables into bite-sized pieces. 3. Heat 1 tablespoon of olive oil in a large pan over medium heat. Add 2 cloves of minced garlic and cook for 1-2 minutes, until fragrant. 4. Add your chopped vegetables to the pan and season with salt, pepper, and herbs of your choice. Cook for 8-10 minutes, until the vegetables are tender. 5. Once the rice is done, add it to the pan with the vegetables and stir to combine. 6. Serve hot and enjoy!
Notes
- You can use any vegetables you like for this recipe. Just make sure to adjust the cooking time accordingly. - You can also add some protein to this dish, such as tofu, chicken, or shrimp.
Nutrition Info
This recipe serves 4 and has the following nutrition information per serving: - Calories: 210 - Total fat: 5g - Saturated fat: 1g - Cholesterol: 0mg - Sodium: 50mg - Total Carbohydrates: 37g - Dietary Fiber: 5g - Sugars: 3g - Protein: 5g
Recipe Tips
- To save time, you can cook a large batch of brown rice at the beginning of the week and use it for different meals. - You can also add some nuts or seeds to this dish for extra crunch and nutrition. - Make sure to use fresh vegetables for the best taste and nutrition.
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