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 Fat
    Amount Per Serving 15.86g
    % Daily Value 20%
    • Saturated Fat
      Amount Per Serving 4.13g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.192g
    • Monounsaturated Fat
      Amount Per Serving 0.107g
  • Cholesterol
    Amount Per Serving 20mg
    % Daily Value 7%
  • Sodium
    Amount Per Serving 878mg
    % Daily Value 38%
  • Total Carbohydrate
    Amount Per Serving 37.38g
    % Daily Value 14%
    • Dietary Fiber
      Amount Per Serving 2.7g
      % Daily Value 10%
    • Total Sugars
      Amount Per Serving 4.57g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 14.24g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 1mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 26mg
    % Daily Value 29%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 3mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 13mg
    % Daily Value 72%
  • Potassium
    Amount 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.

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