Tuscan Mediterranean Brown Rice
Calories 410
Protein 9g
Fat 16g
Carbs 59g
Total Time 15 minutes
Tuscan Mediterranean Brown Rice
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
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
- 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.
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Calories
410
Protein
9g
Fat
16g
Carbs
59g
Sodium
1280mg
Fiber
9g
Sugar
5g