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Author:
Kevin Curry
Tuscan Mediterranean Brown Rice
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Nutrition per serving
Tuscan Mediterranean Brown Rice
Ingredients for 5 servings
Substitution
Note
- spray olive oil
- 1 can (15oz) garbanzo, drained
- 1 medium zucchini, chopped into 1/2-inch pieces
- pinch of sea salt & pepper
- 2 tablespoons sun-dried tomato olive oil
- 3 garlic cloves, minced
- 1 medium white onion, chopped
- 4 cups cooked (medium grain) brown rice
- 2/3 cup chopped parsley, tightly packed
- 1/2 chopped fresh dill
- 1/2 cup chopped sun-dried tomatoes
- 4oz sliced/chopped Kalamata olives
- 2 tablespoons The Fit Cook Land seasoning
- 1 tablespoon lemon zest
- juice from 1 lemon
- sea salt & pepper to taste
Steps
Step 1
Set a skillet on high heat. Once hot, lightly spray with olive oil, then add the garbanzo and zucchini. Let them rest in the skillet untouched for 1 – 2 minutes, or until dark sear marks appear on them. Then stir and remove from the skillet after an additional 1 minute of cooking.
Step 2
Allow the skillet to cool down to medium heat, then pour in the tomato olive oil, garlic and onions. Cook for 3 to 5 minutes until the onions turn brown and slightly translucent.
Step 3
In a large mixing bowl, add the (cooled) brown rice, chickpea-zucchini mix, the onions and the rest of the ingredients. Mix well then season to taste with sea salt & pepper.
Tuscan Mediterranean Brown Rice
Kevin Curry
INGREDIENTS
- spray olive oil
- 1 can (15oz) garbanzo, drained
- 1 medium zucchini, chopped into 1/2-inch pieces
- pinch of sea salt & pepper
- 2 tablespoons sun-dried tomato olive oil
- 3 garlic cloves, minced
- 1 medium white onion, chopped
- 4 cups cooked (medium grain) brown rice
- 2/3 cup chopped parsley, tightly packed
- 1/2 chopped fresh dill
- 1/2 cup chopped sun-dried tomatoes
- 4oz sliced/chopped Kalamata olives
- 2 tablespoons The Fit Cook Land seasoning
- 1 tablespoon lemon zest
- juice from 1 lemon
- sea salt & pepper to taste
INSTRUCTIONS
-
Set a skillet on high heat. Once hot, lightly spray with olive oil, then add the garbanzo and zucchini. Let them rest in the skillet untouched for 1 – 2 minutes, or until dark sear marks appear on them. Then stir and remove from the skillet after an additional 1 minute of cooking.
-
Allow the skillet to cool down to medium heat, then pour in the tomato olive oil, garlic and onions. Cook for 3 to 5 minutes until the onions turn brown and slightly translucent.
-
In a large mixing bowl, add the (cooled) brown rice, chickpea-zucchini mix, the onions and the rest of the ingredients. Mix well then season to taste with sea salt & pepper.
