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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 292.1
  • Total Fat: 4.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 969.1 mg
  • Total Carbs: 42.3 g
  • Dietary Fiber: 9.5 g
  • Protein: 17.2 g

View full nutritional breakdown of Brown Rice and Veggie Bowl calories by ingredient
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Brown Rice and Veggie Bowl

Submitted by: MICHELLESSPARK

Introduction

A hearty meal for under 300 calories. A bowl of steamed and sauted veggies with brown rice. Easy to prepare. leftovers are great as a brown-bag lunch A hearty meal for under 300 calories. A bowl of steamed and sauted veggies with brown rice. Easy to prepare. leftovers are great as a brown-bag lunch
Number of Servings: 4

Ingredients

    Blackeye Peas, canned (I use Meijer brand)
    Brown Rice, Instant
    Carrots, raw
    *Broccolli
    Mushrooms, fresh
    Onions
    Garlic
    Ginger root
    *Soy Sauce
    Pepper, black
    *Extra Virgin Olive Oil
    Water

Directions

Makes 4 1.25-Cup servings
Prepare brown rice using 1 C. water and .5 C instant rice. Place in Large serving bowl. (alternative serving suggestion, ring the vegetable and pea mixture with the brown rice)

While rice cooks, chop broccoli, carrots, onions, garlic and slice mushrooms.
Steam broccoli and carrots for about 20 min (longer if you want softer veggies). Set aside.
While veggies steam, satue onion, garlic, ginger and mushroom with oil and soy sauce (you can lessen the amount of soy sauce) until translucent. Add canned blackeye peas, continue cooking until beans are warmed
Add steamed veggies to sauted veggies and toss, season with black pepper
Add veggie and pea mixture to rice. Enjoy

(to decrease sodium you can rinse canned peas with water and replace liquid from .25 C. water)

Number of Servings: 4

Recipe submitted by SparkPeople user MICHELLESSPARK.






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