Zucchini Rice

Zucchini Rice is a flavorful and nutritious dish that combines the subtle sweetness of zucchini with the heartiness of rice, creating a delightful meal. Perfect as a side or a light main course, this dish offers a refreshing twist on traditional rice dishes.

Ingredients

• Zucchini - 1 medium (about 200g)
• Long-grain white rice - 1 cup (200g)
• Vegetable broth - 1.5 cups (360ml)
• Onion - 1 small, finely chopped (about 70g)
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon (15ml)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Fresh parsley - 2 tablespoons, chopped (about 8g)

Steps

1. Rinse the rice under cold water until the water runs clear, then drain and set aside.
2. In a medium saucepan, heat the olive oil over medium heat and sauté the chopped onion until translucent, about 3-4 minutes.
3. Add the minced garlic and sauté for an additional 1 minute until fragrant.
4. Grate the zucchini using a box grater and add it to the saucepan. Cook for 3-4 minutes until slightly softened.
5. Stir in the rice, salt, and black pepper, mixing well with the zucchini and onion mixture.
6. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15 minutes or until the rice is tender and the liquid is absorbed.
7. Remove from heat and let it sit, covered, for an additional 5 minutes.
8. Fluff the rice with a fork, stir in the fresh parsley, and serve warm.

Nutrition

• Calories: 290
• Protein: 6 g
• Carbs: 50 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.36 L

Health Benefits

• High in vitamins and minerals from zucchini and parsley.
• Low in calories and fat, making it a healthy side option.

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