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Health nut brown rice

Recipe Information

Description:
Health nut brown rice is a delicious American recipe usually served as a main dish. It requires about 10 minutes of prep time and about 1 hour of cooking time for a combined total time of 1 hour, 10 minutes. The overall cooking skill level is considered easy. This recipe will yield 8 servings if prepared as directed.
Servings 8
Preparation Time 10 Minutes
Cook Time 1 Hour
Total Time 1 Hour, 10 Minutes
Difficulty Easy
Main Ingredient Rice
Category Rice & Grains
Meal Lunch; Dinner
Type Main Dish; Side Dish
Cuisine American
Cook Method Sautéing; Boiling
Diet

Ingredients

  • 1 cup long-grain brown rice

  • 2 cups chicken broth

  • 1/2 cup carrots, shredded

  • 1/2 cup zucchini, shredded

  • 3 tablespoons sunflower seeds

  • 3 tablespoons sliced almonds

  • 1/4 teaspoon red pepper flakes

  • 1 teaspoon olive oil

  • 2 tablespoons fresh parsley, minced

Directions

  • Add the rice and the broth to a large saucepan, and bring to a boil.

  • Once boiling, cover the saucepan, reduce the heat, and cook for 50 minutes. When the rice has finished cooking, remove the saucepan from the heat, and allow the rice to sit for 10 minutes.

  • While the rice rests, heat the olive oil in a medium skillet over medium-high heat. Add the carrots and zucchini, and cook for 2 minutes. Add the sunflower kernels, almonds, and red pepper flakes, continuing to cook until the almonds begin to brown.

  • Add the vegetable mixture and parsley to the rice; stir until well combined.

Nutrition (per serving)

  • Calories: 182 cal

  • Total fat: 6g

  • Saturated fat: <1g

  • Cholesterol: <1mg

  • Sodium: 34mg

  • Potassium: 251mg

  • Carbohydrate: 27g

  • Fiber: 2g

  • Sugar: 1g

  • Protein: 6g

  • Calcium: 28mg

  • Iron: 1mg