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Weight Loss Recipes - Lemon Rice with
Zucchini Roasted Peppers & Feta
Lemon Rice with
Zucchini, Roasted Peppers and Feta Cheese
(makes
4 servings)
| Ingredients: |  |
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1
small lemon, peeled and sliced |
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2
cups low-sodium vegetable broth |
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1
tablespoon chopped fresh rosemary |
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4
oz. feta cheese | | Directions: |
| | | 1. |
In a medium
saucepan, heat 2 tablespoons of the olive oil over medium-high heat. Add the onion
and sauté for 3 minutes. | | 2. |
Add the
garlic and lemon and sauté for 2 minutes. | | 3. |
Add the
rice, vegetable stock, rosemary and bring to a boil then reduce heat to medium.
Partially cover the saucepan and let simmer for 15-20 minutes until broth is completely
absorbed and rice is just tender. Add more broth or water if mixture becomes too
dry. | | 4. |
Roast the
peppers: - Cut
peppers into quarters and remove stem, seeds, and membranes.
- Line
a baking sheet with foil. Place peppers down on foil, skin side up and press each
segment to lie flat on sheet.
- Bake
in an oven at 425º for 20 minutes or until skin is blackened and blistered.
- Remove
peppers from oven and place in a paper bag. Close bag and let cool for 10 minutes.
- Remove
and discard skins then slice each pepper.
| | 5. |
In a large
frying pan, heat the remaining 1 tablespoon of the olive oil on medium-high heat,
then add the zucchini and cook for about 5 minutes until the zucchini begins to
soften then reduce heat to medium. | | 6. |
Add the
peppers, rice and feta cheese to the frying pan then gently fold ingredients together.
Cook for an additional minute until heated through then serve. |
TEXT
VERSION OF NUTRITION FACTS: Serving
Size: 1/4 of recipe (431 g) Servings Per Recipe: 4 |
| Amount
per serving | | Calories | 406 |
| Calories
from fat | 158 |
| Total
Fat | 18
g | | Saturated
Fat | 6
g | | Cholesterol | 25
mg | | Sodium | 360
mg | | Total
Carbohydrates | 51
g | | Dietary
Fiber | 4
g | | Sugars | 0
g | | Protein | 12
g | | Vitamin
A | 80% |
| Vitamin
C | 355% |
| Calcium | 20% |
| Iron | 20% |
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