Confetti Brown Rice

Gluten Free
Dairy Free
Health score
28%
Confetti Brown Rice
60 min.
6
90kcal

Suggestions


Welcome to a delightful culinary adventure with our Confetti Brown Rice! This vibrant and nutritious side dish is not only gluten-free and dairy-free, but it also brings a burst of color and flavor to your table. Perfect for family gatherings or a cozy weeknight dinner, this recipe is designed to please both the palate and the eye.

Imagine a medley of tender brown rice, fresh mushrooms, and a colorful mix of broccoli, corn, and red peppers, all harmoniously combined to create a dish that is as pleasing to the senses as it is healthy. With just a hint of lemon juice to brighten the flavors, this Confetti Brown Rice is a fantastic way to incorporate more vegetables into your meals without sacrificing taste.

In just 60 minutes, you can whip up this delicious side that serves six, making it an ideal choice for entertaining or meal prepping for the week ahead. With only 90 calories per serving, you can indulge guilt-free while enjoying the wholesome goodness of brown rice and fresh veggies. Whether paired with grilled chicken, fish, or served as a standalone dish, this recipe is sure to become a favorite in your household.

So, roll up your sleeves and get ready to create a dish that not only nourishes but also delights. Your taste buds will thank you!

Ingredients

  • cups broccoli red frozen cooked drained (from 1-pound bag)
  • 0.5 cup brown rice uncooked
  • ounces mushrooms fresh sliced
  • tablespoons spring onion thinly sliced
  • tablespoon juice of lemon 
  • tablespoon butter 
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 1.3 cups water 

Equipment

  • frying pan

Directions

  1. Melt margarine in 10-inch nonstick skillet over medium heat. Cook rice, mushrooms and onions in margarine about 3 minutes, stirring occasionally, until onions are tender. Stir in water, salt and pepper.
  2. Heat to boiling, stirring occasionally; reduce heat.
  3. Cover and simmer about 50 minutes or until rice is tender; drain if necessary. Stir in vegetables and lemon juice.
  4. Heat uncovered, stirring occasionally, until hot.

Nutrition Facts

Calories90kcal
Protein11.48%
Fat24.04%
Carbs64.48%

Properties

Glycemic Index
31.13
Glycemic Load
7.33
Inflammation Score
-5
Nutrition Score
8.6673913274122%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Luteolin
0.23mg
Kaempferol
2.33mg
Myricetin
0.02mg
Quercetin
1.18mg

Nutrients percent of daily need

Calories:89.62kcal
4.48%
Fat:2.49g
3.83%
Saturated Fat:0.52g
3.25%
Carbohydrates:15.02g
5.01%
Net Carbohydrates:13.45g
4.89%
Sugar:0.98g
1.09%
Cholesterol:0mg
0%
Sodium:229.88mg
9.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.67g
5.35%
Manganese:0.68mg
33.89%
Vitamin C:27.91mg
33.83%
Vitamin K:34.2µg
32.57%
Magnesium:31.76mg
7.94%
Phosphorus:79.02mg
7.9%
Vitamin B3:1.57mg
7.83%
Vitamin B6:0.15mg
7.72%
Vitamin B2:0.12mg
7.06%
Vitamin B5:0.7mg
6.95%
Vitamin B1:0.1mg
6.9%
Folate:26.68µg
6.67%
Copper:0.13mg
6.48%
Fiber:1.57g
6.28%
Potassium:205.45mg
5.87%
Vitamin A:286.76IU
5.74%
Zinc:0.55mg
3.69%
Selenium:2.51µg
3.59%
Iron:0.63mg
3.53%
Calcium:23.84mg
2.38%
Vitamin E:0.32mg
2.12%