• Prep Time:
  • Cooking Time:
  • Serves: 6 servings

Squashes And Brown Rice Primavera - Mayo

  • Recipe Submitted by on

Category: Low Fat, Rice

 Ingredients List

  • 2 Zucchini
  • 2 Yellow crookneck squashes
  • 3 c Cooked; cold brown rice
  • 2 Garlic cloves; minced
  • 1/2 ts Ground pepper
  • 1/4 c Water
  • 1 lg Tomato seeded and diced
  • 1/2 c Chopped; fresh basil
  • 1/4 c Chopped fresh parsley;
  • -preferably flat-leaf
  • -Italian
  • 1/4 c Grated parmesan cheese


Halve the zucchini and squashes lengthwise, then cut crosswise into
1/2-inch-thick pieces. Put the rice in a large bowl and gently separate the
grains and break apart any lumps.

Coat a large nonstick frying pan with nonstick cooking spray and place over
medium-high heat. Add the garlic and saute for 30 seconds. Add the
zucchini, squash and pepper and saute for 3 minutes.

Stir in the water, cover and cook until the vegetables are tender when
pierced, about 3 minutes.

Uncover and add the rice. Cook, stirring constantly, until heated through,
3-4 minutes. Stir in the tomato, basil, parsley and cheese.

To serve, transfer to a platter. Yields 6 servings. EACH 176 cals, 3g fat,
2 g fiber

Recipe from "The Mayo Clinic Williams-Sonoma Cookbook" (Time-Life Books).

.. Cooked rice: 2 cups water, boiling. cup rice, Stir frequently until the
water returns to a boil. Reduce heat, cover, simmer 20 min for white or up
to 45 min for brown.

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