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Summer Garden Pilaf

This pilaf combines brown rice and numerous vegetables to make a delicious side dish.

Ingredients:

  • 1 tablespoon extra virgin olive oil or canola oil
  • 1 cup plus 2 tablespoons (1/3-inch dice) zucchini
  • 1 cup fresh or frozen whole kernel corn
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped onion
  • 1/2 teaspoon dried oregano 3 cups cooked brown rice
  • Scant 1/2 teaspoon salt

Directions:

Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)

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Add the rice and salt to the skillet mixture and reduce the heat to medium.. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.

Serves: 7

Nutritional Information Per Serving (per 3/4 cup serving): Calories: 140, Carbs: 26 g, Cholesterol: 0 mg, Fat: 2.9 g, Saturated Fat: 0.4 g, Fiber: 2.7 g, Protein: 3.3 g, Sodium: 138 mg, Calcium: 16 mg (Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat)

By Terri

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