delicious healthy mixed vegetable rice
Great side dish to a variety of main meals
Mixed Vegetable Rice
Delicious savoury mixed vegetable rice - with peppers, carrots and peas for a simple side dish for a variety of main meals.
Ingredients
- 1 cup of basmati or long grain rice
- 2 cups of chicken or vegetable stock
- 1 small onion, finely chopped
- 1 clove of garlic, crushed
- 1 red chilli, deseeded and chopped
- ½ red pepper, finely chopped
- ½ green pepper, finely chopped
- 1 small carrot, finely chopped
- ½ cup of frozen peas
- 1 tablespoon of soy sauce (or gluten free Tamari)
- 1 teaspoon of paprika
- ½ teaspoon of onion powder
- ½ teaspoon of garlic powder
- pinch of black pepper
- small bunch of fresh cilantro (coriander), finely chopped
- low calorie spray
Instructions
- Rinse the rice well, to remove some starch.
- Heat the stock in a saucepan and add the rice, bring to the boil, reduce heat, cover and simmer until all stock is absorbed, turn off heat but leave the rice covered with a lid for about 10mins, to allow steam to continue to cook rice. Set aside to cool while you do the following steps.
- Spray a frying pan over medium-high heat with low-calorie spray, Add the onion, , garlic, chilli, peppers and carrots and fry till softened
- Add the soy sauce, paprika, onion powder, garlic powder and black pepper and fry for a further few mins, mixing as you do, to coat all the veg with the flavours. Remove veg and set aside.
- Spray the frying pan with some more low-calorie spray, add the rice and fry gently, breaking up any large pieces with a wooden spoon.
- Stir back in the vegetables, along with the chopped cilantro and frozen peas and mix thoroughly until heated through.
- Serve and Enjoy!!
- This dish is great as a side, or why not try adding some chicken or shrimp to make an entire meal (if adding chicken etc, remember it will no longer be free on a green day)
Notes
This recipe is gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly
Extra Easy: syn free per serving
Green/Vegetarian: syn free per serving
WW Smart Points:
Gluten Free: use gluten free soy sauce
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The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:
|
Approx. NUTRITIONAL INFORMATION |
|
|
per serving |
|
|
Calories |
214 |
|
Fat |
0.8g |
|
Saturated Fat |
0.0g |
|
Total Carbohydrate |
46.2g |
|
Dietary Fibre |
3.2g |
|
Sugars |
4.2g |
|
Protein |
5.6g |
Anonymous says
Yet again another fab recipe.
Second time around I slightly tweeked it a bit by using sweetcorn, peas, sliced green beans and broccoli and at the end by chucking in a couple of fresh eggs (from our own chickens) and a little soy sauce to make a fried rice, the taste of the rice cooked in the stock and the veg with a hint of garlic was amazing.
Another massive hit in our household!
Anonymous says
This is also wonderful cold
Katherine Ratte says
this was soo good ! <3