Lemon-Basil Vegetables and Rice

  • Prep 35 min
  • Total 50 min
  • Ingredients 11
  • Servings 4

Ingredients

  • 1 1/2 cups uncooked instant brown rice
  • 1 1/2 cups water
  • 1 tablespoon oil
  • 1 medium onion, chopped
  • 1 (9-oz.) pkg. frozen corn, thawed
  • 1 (8-oz.) pkg. (3 cups) sliced fresh mushrooms
  • 1 medium zucchini, cut in half lengthwise, sliced
  • 1 red bell pepper, cut into small strips
  • 1 1/2 teaspoons dried basil leaves
  • 1/2 teaspoon grated lemon peel
  • 1 tablespoon lemon juice

Steps

  • 1
    Cook rice in water as directed on package, omitting margarine and salt.
  • 2
    Meanwhile, heat oil in large nonstick skillet over high heat until hot. Add onion; cook and stir 2 to 3 minutes or until tender.
  • 3
    Reduce heat to medium-high. Add corn, mushrooms, zucchini, bell pepper and basil; cook an additional 6 to 8 minutes or until vegetables are crisp-tender, stirring occasionally.
  • 4
    Stir in cooked rice, lemon peel, and lemon juice; mix well.

  • Use your favorite combination of vegetables in this light and refreshing rice dish. Try frozen peas, broccoli florets or diced green bell pepper in place of the corn, mushrooms, zucchini or red bell pepper.
  • To quickly thaw corn, place in colander or strainer; rinse with warm water until thawed. Drain well.
  • Garnish each serving with a sprig of fresh basil, and a wedge of lemon or long curls of lemon zest.
  • For a fun and nostalgic dessert, serve gelatin cubes or chocolate pudding topped with fat-free frozen whipped topping.

Nutrition Facts

Serving Size: 2 Cups
Calories
320
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
1g
5%
Cholesterol
0mg
0%
Sodium
320mg
13%
Total Carbohydrate
58g
19%
Dietary Fiber
6g
24%
Sugars
6g
Protein
8g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
50%
50%
Calcium
2%
2%
Iron
10%
10%
Exchanges:
2 Starch; 1 1/2 Fruit; 3 1/2 Other Carbohydrate; 1 Vegetable; 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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