|Brown rice||1 Cup (16 tbs)|
|Garlic cloves||2 Clove (10 gm), minced|
|Garlic||2 Clove (10 gm), minced|
|Cayenne pepper||1⁄8 Teaspoon|
|Fresh green beans||1⁄2 Pound (1-Inch Pieces)|
|Small cauliflower florets||1 Cup (16 tbs)|
|Plain non fat yogurt||1⁄4 Cup (4 tbs) (Room Temperature)|
1) In 2 cups of boiling water, cooking 1 cup of brown rice as per its packet instructions. Add in garlic, salt, paprika and cayenne pepper in the boiling water.
2) In a steamer, steam the beans and cauliflower florets for about 6 minutes or until they turn tender. Keep aside.
3) When 5 minutes are left for the rice to cook completely, add in the steamed vegetables. Mix well.
4) Mix in yoghurt into the Garden Dish just when about to serve.
Calories 419 Calories from Fat 24
% Daily Value*
Total Fat 3 g4.5%
Saturated Fat 0.55 g2.7%
Trans Fat 0 g
Cholesterol 0.62 mg0.21%
Sodium 529.2 mg22%
Total Carbohydrates 88 g29.2%
Dietary Fiber 9.2 g36.6%
Sugars 4.7 g
Protein 12 g24.3%
Vitamin A 16% Vitamin C 48.9%
Calcium 7.6% Iron 18.1%
*Based on a 2000 Calorie diet