Miso Vegetable Brown Rice

veggie brown rice

Ingredients:

  • 1/3c brown rice
  • 1c vegetable broth
  • 1c water
  • 1 tbsp miso
  • olive oil cooking spray
  • 1/2c quartered mushrooms
  • 1/3c diced onion
  • 1/3c zucchini halved and sliced
  • 1/4 sliced red pepper
  • 1 tsp ginger
  • 1/4c sunflower seeds
  • 1 tbsp cilantro

Rinse the rice under cold water.  Bring the broth to a boil in a medium sized or large pot.  Add the miso and stir until dissolved and then add the rice while stirring. Reduce heat to medium low, cover and simmer for 45-55 minutes.  Preheat a non stick frying pan on medium heat, lightly coat with spray and add mushrooms and saute until they have shrunken a little.  Then add onion, zucchini and pppers and saute for 3 more minutes.  Now add 1 tbsp of broth from cooked rice, ginger and saute for 1 more minute. Put veggies and cilantro into rice and stir. Serves 1 large or 2 small servings.

Nutritional info:

Large: 468 calories, 17.9g fat, 63.6g carbs, 8g fiber, 13g protein

TNT exchange: 3fat, 4 starch, 1.5 meat

Small: 234 calories, 9g fat, 32g carbs, 6.5g protein

TNT exchanges: 1.5f, 2 starch, 1 meat

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About mandyfitness

fitness trainer and certified nutritionist ISSA Certified Personal Trainer ISSA Certified Sports Fitness Nutritionist MS Biology Clemson graduate student of Biology (Summer 2016) Spinning instructor Group Fitness instructor
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