|Broccoli||3⁄4 Bunch (75 gm) (Or 1 Small Bunch)|
|Vegetable oil||1⁄4 Cup (4 tbs)|
|Onion||1 Large, finely chopped|
|Garlic||1 Clove (5 gm), finely chopped|
|Zucchini||1 Medium, cubed|
|Raw brown rice||1 Cup (16 tbs)|
|Canned tomatoes||16 Ounce (1 Can)|
|Tomato paste||2 Tablespoon|
|Vegetable broth/Chicken broth||2 Cup (32 tbs) (Homemade)|
|Freshly ground black pepper||1⁄4 Teaspoon|
|Sugar snap peas||2 Cup (32 tbs), cut into thirds on the bias (Snow Peas)|
|Freshly grated parmesan cheese||1 Tablespoon|
1. Remove and reserve asparagus tips and broccoli flowerets. Finely chop and reserve stems.
2. Heat the oil in a large heavy kettle and saute the onion and garlic until tender but not browned. Add the zucchini and vegetable stems and cook for 3 minutes longer.
3. Add the rice, tomatoes with their juice, tomato paste, broth, salt, and pepper. Bring to a boil, cover, and simmer for 45 minutes, or until the rice is tender. Add more water if necessary. Steam the asparagus tips and broccoli flowerets for 5 minutes in a separate pan.
4. Stir the sugar snap peas into the rice and garnish with the reserved asparagus tips and broccoli flowerets.
Serving size: Complete recipe
Calories 1786 Calories from Fat 591
% Daily Value*
Total Fat 67 g103.5%
Saturated Fat 11.3 g56.6%
Trans Fat 0 g
Cholesterol 13.2 mg4.4%
Sodium 4381.8 mg182.6%
Total Carbohydrates 258 g85.9%
Dietary Fiber 38.9 g155.5%
Sugars 37.8 g
Protein 49 g97.9%
Vitamin A 194% Vitamin C 624.7%
Calcium 77.9% Iron 125.4%
*Based on a 2000 Calorie diet