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Add a photoLooking for a wholesome meat-free meal for six? If you have rice on hand, just add a protein and a veggie to produce a meal in minutes – and faster than a take-out order could arrive at your door.
With minimal effort, this delicious creation can be on your table in less than 45 minutes any day of the week
Ингредиенты
- 3 cups (750 mL) broccoli florets
- 3 cups (750 mL) cauliflower florets
- 2 carrots, sliced
- 2 tbsp (30 mL) olive oil
- 2 cloves garlic, minced
- 1 tsp (5 mL) dried oregano
- 1 tsp (5 mL) paprika
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) pepper
- 2 cups (500 mL) Minute Rice Premium Whole Grain Brown Rice
- 1 cup (250 mL) lentils, drained and rinsed (optional)
- 1 tbsp (15 mL) chopped fresh chives or parsley
Инструкции
- Step 1: Preheat oven to 425˚F (220˚C). Line a large baking sheet with parchment paper; set aside. Combine broccoli, cauliflower and carrots; toss with oil and garlic. Season with oregano, paprika, salt and pepper. Arrange in single layer on prepared pan; bake for 25 to 30 minutes or until vegetables are tender.
- Step 2: Meanwhile, cook rice according to package directions. Toss rice with lentils (if using), roasted vegetables and chives.
- For more simple 1+1+1 meal ideas and inspiration, visit Thirdoftheway.ca or share your #weekdaywin creation on social media to inspire others.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 164g | |
| Recipe makes 4 servings | |
| Calories 278 | |
| Calories from Fat 68 | 24% |
| Total Fat 7.76g | 10% |
| Saturated Fat 1.08g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 286mg | 12% |
| Potassium 832mg | 24% |
| Total Carbs 38.71g | 10% |
| Dietary Fiber 18.6g | 62% |
| Sugars 3.92g | 3% |
| Protein 15.43g | 25% |
