When I think of dieting food boring salads, boiled vegetables and banned sweets come to mind. Worse still, has anyone seen the 1974 recipe cards of Weight Watchers? It got just too lonely getting scarred for life viewing these grotesque food pictures that I had to drag you along. What happened in the 70’s stays in the 70’s. Thankfully, 30 years later chefs, photographers and food stylists’ skills have improved. Hooorah!
My nickname for this dish is “Confetti Rice”. I love the different colours and on top of that it’s healthy, low-fat and it makes it dead-easy to get your 5-a-day.
- 200g (7 oz) brown rice
- 10ml (2 tsp) vegetable stock paste or powder
- 15ml (1 tbsp) olive oil
- 125g (4½ oz) mushrooms, finely chopped
- 125g (4½ oz) courgettes (zucchini), finely chopped
- 2 red peppers
- 2.5ml (½ tsp) salt
- 1 spring onion (scallion), sliced
- Cook the rice according to package instructions along with the vegetable stock. Drain and set aside.
- Heat the oil in a large frying pan, add the vegetables and fry for about 5 minutes.
- Add the rice to the pan and mix well.
- Divide the dish evenly between 4 plates and garnish with spring onion. Ready!
- If you are having your main meal in the evening, this makes an excellent light, vegetarian lunch. For those not on a diet, serve with any type of meat and smother the rice in a creamy sauce!
Feel free to experiment with different ratios of the vegetables, but just be aware that mushrooms and courgettes release a lot of water while cooking, so go sparingly with them.
- Serving Size: 1 serving
- Calories: 111
- Sugar: 3.9 g
- Sodium: 243 mg
- Fat: 4.4 g
- Saturated Fat: 1 g
- Carbohydrates: 16.3 g
- Fiber: 2.1 g
- Protein: 3.3 g