Brown Rice with Roasted Vegetables

Rated

Ingredients

1 medium green or red bell pepper (about 6 ounces), cut into bite-sized pieces
1 medium zucchini (about 8 ounces), scrubbed well and cut into 1/2-inch rounds
1 small eggplant (about 12 ounces), cut into bite-sized pieces
2 cups instant brown rice
1 cup reduced-sodium, fat-free vegetable broth
3 tbsp light soy sauce
1 tbsp Mrs. Dash original seasoning blend
1/2 tsp garlic powder
1 medium onion (about 8 ounces), cut into wedges
2 cups water

Preparation

1. Preheat the oven to 450°F. Coat a 9-x-13-inch baking dish with cooking spray, and set aside.

2. Place the broth, soy sauce, Mrs. Dash seasoning, and garlic powder in a small bowl, and stir to mix. Set aside.

3. Arrange the onion, bell pepper, zucchini, and egg-plant in the baking dish. Pour the broth-soy sauce mixture on top. Cover with aluminum foil, and bake for 25 to 30 minutes, or just until the vegetables are tender, but not mushy.

4. While the vegetables are cooking, place the water in a 2-quart saucepan, and bring to a boil over high heat. Stir in the rice, cover, and reduce the heat to medium-low. Cook for 10 minutes, or until all the water has been absorbed.

5. Spoon the cooked rice onto a serving platter. Top with the roasted vegetables and their cooking juices, and serve immediately.

Yield

4 servings

Nutrition Facts

Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.
Serving Size: 1
Number of Servings: 4 servings
Amount Per Serving:
Calories: 415 Calories from Fat: 27
Amount per Serving
% Daily Value*  
Amount per Serving
% Daily Value*  
Total Fat 2.95g
4%  
Carbohydrates 88.64g
29%  
Dietary Fiber 8.52g
34%  
Saturated Fat < 1g
3%  
Calories 415.41kcal
20%  
Cholesterol < 1mg
0%  
Protein 10.35g
17%  
Sodium 467.06mg
19%  
Calcium
1%  
Iron
5%  
Vitamin A
3%  
Vitamin C
28%  
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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