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Most people have heard of, or tried, pasta primavera, which is basically
pasta with a tomato-based vegetable sauce. No reason in the world not to have this sauce on rice - and it’s
delicious.
Serves 8
| ¼ cup |
butter |
50 mL |
| ¼ tsp |
dried oregano leaves, crushed |
1 mL |
| ¼ tsp |
dried basil leaves, crushed |
1 mL |
| ¼ tsp |
garlic powder |
1 mL |
| ¼ cup |
chopped onion |
50 mL |
| 1 ½ cups |
sliced zucchini (about 1 medium) |
375 mL |
| 1 cup |
sliced mushrooms |
250 mL |
| 1 cup |
whole kernel corn |
250 mL |
| 2 cups |
cooked rice |
500 mL |
| 1 cup |
dried seeded tomatoes |
250 mL |
| |
Salt and pepper |
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1. Melt butter in a large nonstick skillet. Stir in oregano, basil and
garlic powder. Add onion; sauté for 2 to 3 minutes.
2. Add zucchini, mushrooms and corn. Cook and stir, uncovered, over
medium heat until vegetables are tender and any liquid has evaporated.
3. Add rice and tomatoes. Cook and stir until heated through. Add salt
and pepper to taste.
TIP: If you’re concerned about your fiber
intake (and you should be), then use brown rice instead of white. It has the same nutty flavor as whole-grain
pasta.
| PER SERVING |
| Calories |
161 |
| Protein (g) |
3.5 |
| Carbohydrates (g) |
24.5 |
| Fat (g) |
6.3 |
| Sat |
3.7 |
| Mono |
1.8 |
| Poly |
0.4 |
| TOP 10 |
| Calcium (mg) |
21 |
| Potassium (mg) |
406 |
| Vitamin D (µg) |
0.1 |
| Magnesium (mg) |
32 |
| Vitamin A (RE) |
70 |
| B12 (µg) |
0.01 |
| Zinc (mg) |
0.6 |
| Thiamin (mg) |
0.08 |
| Riboflavin (mg) |
0.09 |
| Niacin (NE) |
2.17 |
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