Brown Rice and Sauteed Vegetable

Yield: 4 servings (serving size: 3/4 cup vegetables and 3/4 cup rice)
Source: Cooking Light, October 1999
CL Comments: This is a dish designed for leftovers and improvisation based on the odds and ends in your refrigerator. You can substitute other crunch vegetables such as parsnips and fennel for the carrot and bell pepper.
Amy's Comments: This was a "Core week" side dish and was tasty, but kind of bland. We served with steaks and I wanted it to have more flavor. Im not sure if subbing teriyaki or worcestershire for the soy sauce might help? It was filling and I ate the leftovers, but Im on the fence about making this again (at least as written...)


1 Tablespoon vegetable oil (I used olive oil)
2 cups chopped onion
1 1/2 tsp dried basil
1 cup diced red bell pepper
1 cup thinly sliced carrot
4 cups torn spinach
1 cup chopped mushrooms
1/4 tsp salt
3 garlic cloves, minced
2 Tablespoons low-sodium soy sauce
1/4 tsp black pepper
3 cups hot cooked long-grain brown rice


  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add onion and basil; saute 2 minutes.
  3. Add bell pepper and carrot; saute 4 minutes.
  4. Add spinach, mushrooms, salt, and garlic; saute 3 minutes or until spinach is wilted.
  5. Stir in soy sauce and black pepper.
  6. Remove from heat; serve over rice (I mixed the rice in).


H.U: 5 per serving or Core
CALORIES 271(18% from fat); FAT 5.4g (sat 1g,mono 1.5g,poly 2.4g); PROTEIN 7.9g; CHOLESTEROL 0.0mg; CALCIUM 112mg; SODIUM 454mg; FIBER 8.1g; IRON 3.5mg; CARBOHYDRATE 50.2g

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