Brown Rice And Vegetable Risotto Recipe


Cooking Time55 MinHealth IndexHealthy
Main Ingredient


 Margarine2 1⁄3 Tablespoon (2 Tablespoons Plus 1 Teaspoon)
 Broccoli florets2 Cup (32 tbs)
 Julienned carrots1 Cup (16 tbs)
 Parsnips1 Cup (16 tbs), sliced 1/8 inch thick
 Low sodium chicken stock1 1⁄2 Cup (24 tbs)
 Dried oregano1⁄2 Teaspoon
 Black pepper1⁄2 Teaspoon
 Chopped scallions1 1⁄2 Cup (24 tbs)
 Brown rice1 Cup (16 tbs)
 Grated parmesan cheese1⁄4 Cup (4 tbs)
 Chopped fresh parsley1⁄4 Cup (4 tbs)

Nutrition Facts

Serving size: Complete recipe

Calories 1435 Calories from Fat 412

% Daily Value*

Total Fat 47 g72%

Saturated Fat 12.5 g62.4%

Trans Fat 0 g

Cholesterol 27.4 mg9.1%

Sodium 841.8 mg35.1%

Total Carbohydrates 218 g72.6%

Dietary Fiber 22.9 g91.6%

Sugars 17.6 g

Protein 50 g100.5%

Vitamin A 771% Vitamin C 678.7%

Calcium 86.4% Iron 75.7%

*Based on a 2000 Calorie diet


1. Melt 1 tablespoon of the margarine in a large nonstick skillet over medium-high heat. Add the broccoli, carrots and parsnips, and cook, stirring, 2 minutes, or until the vegetables are well coated with margarine. Add 1/4 cup of the stock, 1/4 teaspoon of the oregano and 1/4 teaspoon of the pepper, cover and cook 2 minutes more. Stir in the scallions. Remove the pan from the heat, transfer the vegetables to a bowl and cover it loosely to keep warm.
2. Melt the remaining margarine in the skillet over medium-high heat. Add the rice, and saute 2 minutes. Add 3/4 cup of water, the remaining stock, oregano and pepper. Cover the pan, reduce the heat to medium-low and simmer 45 minutes, or until the rice is tender and the liquid is almost completely absorbed. Stir in the vegetables, Parmesan and parsley, and cook, stirring, over medium-high heat 1 minute, or until heated through.