Summer Squash and Green Rice

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
75%
Summer Squash and Green Rice
60 min.
4
378kcal

Suggestions

Ingredients

  • 1.5 cups brown rice long-grain
  • tablespoons cilantro leaves fresh chopped
  • tablespoons mint leaves fresh chopped
  • cloves garlic minced
  •  green onions diced
  • servings kosher salt and pepper black freshly ground
  • 3.5 cups chicken broth low-sodium
  • tablespoons olive oil 
  •  baby squash yellow sliced into half moons

Equipment

  • frying pan

Directions

  1. Add the olive oil to a large skillet over medium-high heat. Once hot, add the garlic, green onions and yellow squash. Cook until soft and beginning to brown, about 4 minutes. Season with salt and pepper and continue to saute until fragrant, 1 to 2 minutes. Stir in the rice.
  2. Add the broth, bring to a simmer and reduce the heat to medium-low. Cover with a lid and cook until the rice is tender and the liquid has been absorbed, about 35 minutes. Turn off the heat and let the rice sit for 10 minutes longer.
  3. Remove the lid and fluff the rice with a fork. Stir in the cilantro and mint.

Nutrition Facts

Calories378kcal
Protein11.52%
Fat24.21%
Carbs64.27%

Properties

Glycemic Index
54.19
Glycemic Load
31.53
Inflammation Score
-7
Nutrition Score
19.592173775901%

Flavonoids

Eriodictyol
1.16mg
Hesperetin
0.38mg
Apigenin
0.21mg
Luteolin
0.48mg
Kaempferol
0.13mg
Myricetin
0.04mg
Quercetin
1.16mg

Nutrients percent of daily need

Calories:377.7kcal
18.89%
Fat:10.39g
15.99%
Saturated Fat:1.78g
11.1%
Carbohydrates:62.07g
20.69%
Net Carbohydrates:57.96g
21.07%
Sugar:2.66g
2.96%
Cholesterol:0mg
0%
Sodium:70.04mg
3.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.12g
22.25%
Manganese:2.95mg
147.43%
Vitamin B3:6.51mg
32.54%
Vitamin B6:0.64mg
31.8%
Magnesium:126.22mg
31.56%
Phosphorus:297.1mg
29.71%
Vitamin K:26.92µg
25.63%
Vitamin C:20.33mg
24.64%
Vitamin B1:0.35mg
23.61%
Potassium:683.46mg
19.53%
Copper:0.38mg
19.06%
Fiber:4.12g
16.46%
Vitamin B2:0.25mg
14.83%
Iron:2.48mg
13.75%
Zinc:2.04mg
13.57%
Folate:52.98µg
13.24%
Vitamin B5:1.25mg
12.52%
Vitamin A:466.02IU
9.32%
Vitamin E:1.19mg
7.9%
Calcium:66.85mg
6.69%
Vitamin B12:0.21µg
3.44%