Low Fat Mediterranean Rice

Elevate your weeknight meals with this wholesome and flavorful Low Fat Mediterranean Rice, a vibrant dish brimming with fresh vegetables, hearty brown rice, and zesty Mediterranean flavors. Perfect for health-conscious food lovers, this recipe uses a medley of nutrient-rich ingredients like zucchini, cherry tomatoes, and black olives, all lightly sautéed in heart-healthy olive oil. The dish is layered with aromatic notes of garlic, lemon zest, and oregano, while a splash of low-sodium vegetable broth ties it all together. Ready in under an hour, this high-fiber, low-fat recipe makes an ideal side dish or light main course. Serve it warm with a sprinkle of fresh parsley for a healthy and satisfying meal that captures the essence of Mediterranean cuisine.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 1 cup cherry tomatoes, halved
• 1 cup low sodium vegetable broth
• 1 teaspoon lemon zest
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley, chopped
• 0.5 cup black olives, sliced
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Begin by rinsing the brown rice under cold water until the water runs clear to remove excess starch. Set aside.

Step 2

In a large saucepan, bring the 2 cups of water to a boil over medium-high heat. Add the rice and a pinch of salt. Cover, reduce the heat to low, and let it simmer for about 30-35 minutes, or until the rice is tender and the water has been absorbed.

Step 3

While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.

Step 4

Stir in the minced garlic and diced red bell pepper. Cook for another 2-3 minutes until the peppers start to soften.

Step 5

Add the diced zucchini and cook for additional 5 minutes, stirring occasionally.

Step 6

Stir in the cherry tomatoes, vegetable broth, lemon zest, oregano, salt, and black pepper. Allow the mixture to simmer for about 5 minutes until the vegetables are tender and the flavors have melded together.

Step 7

Once the rice is cooked, fluff it with a fork and add it to the skillet with the vegetables.

Step 8

Mix in the sliced black olives and chopped fresh parsley, stirring everything together until well combined.

Step 9

Taste and adjust seasoning if necessary.

Step 10

Serve the Mediterranean rice warm, either as a side dish or a light main course. Enjoy!

Nutrition Facts

Serving size	(1644.6g)

Amount per serving	% Daily Value*
Calories	717.7

Total Fat 37.0g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1693.8mg	0%
Total Carbohydrate 90.3g	0%
Dietary Fiber 16.8g	0%
Total Sugars 19.2g
Protein 13.1g	0%

Vitamin D 0IU	0%
Calcium 189.0mg	0%
Iron 6.3mg	0%
Potassium 1681.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.6%

Protein: 7.0%

Carbs: 48.4%