Summer Garden Pilaf
- 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.
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.
Nutritional Information Per Serving (per 3/4 cup serving):
Calories: 140, Carbohydrate: 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
