Braised Vegetable Rice

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Braised Vegetable Rice
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
333
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie333 cal.(16 %)
Protein8 g(8 %)
Fat11 g(9 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin K44.4 μg(74 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.2 mg(14 %)
Folate67 μg(22 %)
Pantothenic acid0.7 mg(12 %)
Biotin4.5 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25 mg(26 %)
Potassium333 mg(8 %)
Calcium54 mg(5 %)
Magnesium44 mg(15 %)
Iron1.7 mg(11 %)
Iodine7 μg(4 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.7 g
Uric acid86 mg
Cholesterol0 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 cups good quality vegetable stock
4 Tbsps olive oil
1 onion (finely chopped)
2 cloves garlic cloves (crushed)
¾ cup Asparagus (cut into short lengths)
1 medium Zucchini (sliced)
1 cup Paella rice
1 red pepper (sliced)
2 Tbsps flat-leaf parsley (chopped)
How healthy are the main ingredients?
olive oilgarlic cloveparsleyonionZucchini

Preparation steps

1.
Heat the stock in a saucepan.
2.
Heat the olive oil in a paella pan and gently fry the onion for 5 minutes without colouring. Add the garlic and cook for 2 more minutes then stir in the asparagus, courgette and rice and season with salt and pepper. Stir well to coat with the oil, then pour in the stock and stir once more.
3.
Arrange the pepper slices on top and bring to a simmer, then cook without stirring for 10 minutes.
4.
Cover the pan with foil or a lid, turn off the heat and leave to stand for 10 minutes. Uncover the pan and sprinkle over the parsley before serving.

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