Summer Vegetables with Rice Recipe With Nutrition Data and Calorie Count
Summer Vegetables with Rice
A simple medley of summer vegetables in a satisfying vegetarian casserole.
Yields:
6 servings
Prep Time:
30 mins
Cook Time:
35 mins
Meal Type:
Main Dish
Rating:
Ingredients
- 1 dash black pepper
- 1/4 tsp kosher salt
- 1/2 cup vegetable oil spread
- 2 medium yellow summer squash
- 1 medium onion
- 2 medium zucchinis
- 1 tsp minced garlic
- 1 cup white rice
- 1 3/4 cups diced tomatoes
- 2 cups reduced fat mozzarella cheese
Directions
- Place the rice in a saucepan and rinse in cold water. Set it aside to soak for 30 minutes.
- While rice is soaking, slice onions into thin strips. Cut squash and zucchini in half and slice into 1/4" half circles.
- Sauté the onions in vegetable oil spread until tender. Add the minced garlic and sauté until the garlic starts to brown.
- Add the squash and zucchini and continue to sauté until it is crisp-tender. Add the tomatoes and heat through. Season to taste with salt and pepper. Keep the vegetable mixture warm until ready to serve.
- After the rice has soaked for 30 minutes, drain the water and add 1 1/2 cups of cold water. Bring the rice to a boil, cover, reduce heat to its lowest setting and simmer for 20 minutes. After 20 minutes, turn off the heat and let the rice sit covered for an additional 10 minutes.
- Scoop the rice into a serving dish. Top with the vegetable mixture. Sprinkle shredded mozzarella on top.
Nutrition Facts
Serving Size
1 serving
Daily Values
Calories
Amount Per Serving
350
% Daily Value*
-
Total FatAmount Per Serving 15.86g% Daily Value 20%
-
Saturated FatAmount Per Serving 4.13g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 0.192g
-
Monounsaturated FatAmount Per Serving 0.107g
-
-
CholesterolAmount Per Serving 20mg% Daily Value 7%
-
SodiumAmount Per Serving 878mg% Daily Value 38%
-
Total CarbohydrateAmount Per Serving 37.38g% Daily Value 14%
-
Dietary FiberAmount Per Serving 2.7g% Daily Value 10%
-
Total SugarsAmount Per Serving 4.57gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 14.24g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 1mcg% Daily Value 0%
-
Vitamin CAmount Per Serving 26mg% Daily Value 29%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 3mg% Daily Value 0%
-
IronAmount Per Serving 13mg% Daily Value 72%
-
PotassiumAmount Per Serving 513mg% Daily Value 11%
Nutrition summary:
- Calories 350 KCal
- Fat 15.86 g
- Carbs 37.38 g
- Protein 14.24 g
There are 350 calories in 1 serving of Summer Vegetables with Rice.
How long would it take to burn off 350 KCal? |
|
---|---|
Basketball |
35 minutes |
Cycling (10 MPH) |
48 minutes |
Jogging |
28 minutes |
Running |
23 minutes |
Swimming (crawl, moderate pace) |
34 minutes |
Walking |
40 minutes |
Weight Training |
40 minutes |
Values estimated based on person weighing 160 lbs. |