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Tuscan Mediterranean Brown Rice

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 410
Protein 9g
Fat 16g
Carbs 59g
Total Time 15 minutes

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Tuscan Mediterranean Brown Rice

Ingredients

Ingredients for  5 servings

  • 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
  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.
  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.
  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.

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Calories
410
Protein
9g
Fat
16g
Carbs
59g
Sodium
1280mg
Fiber
9g
Sugar
5g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.