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Recipe

Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch

 

Garden Vegetable Rice Salad

40 minutes
Serves: 12

  • 2 cups long grain rice
  • 4-1/2 cups water
  • 1 bay leaf
  • 2 lemons
  • 2 tsp margarine
  • 2 Tbsp olive oil
  • 1/2 cup fresh basil, shredded
  • 1/2 cup zucchini, diced
  • 1/2 cup yellow squash, diced
  • 1/4 cup red pepper, diced
  • 1/2 cup eggplant, diced
  • 1/2 cup tomato, diced 2 Tbsp olive oil
  • 1 clove garlic
  • 1/4 cup fresh basil
  • Juice of 1 lemon

1. Bring water to a boil in saucepan. Add the bay leaf, one lemon cut in half, rice, and margarine. Turn down heat to low and cover. Cook for approximately 20 minutes until the rice is tender. Place cooked rice in refrigerator to cool. Discard bay leaf and lemon halves.

2. Heat a large skillet over medium heat. Place 2 Tbsp olive oil in the skillet and add the zucchini and yellow squash. Stir-fry for 8 minutes over medium heat stirring occasionally. Add half of basil and remove to serving bowl.

3. Return to skillet and add the red pepper, eggplant, tomato, and garlic along with the remaining olive oil. Cook for 5-10 minutes over medium heat until the eggplant is tender, but not mushy.

4. Toss all vegetables together with remaining basil and juice of one lemon. Add rice to vegetables and toss together for a great summer salad.

Nutrients per serving
1 cup

  • Calories 176
  • Saturated fat.8 g
  • Iron 1.5 mg
  • Protein 3 g
  • Cholesterol 0 mg
  • Calcium 37 mg
  • Carbohydrate 30 mg
  • Vitamin A 41 RE
  • Sodium 12 mg
  • Total Fat 5.6 g
  • Vitamin C 23 mg
  • Dietary Fiber 2 g

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Show children where orange juice comes from-give each child a plastic juicer and an orange. Have the children roll the oranges, then you cut in half... let them make their own cup of juice for their snack.

 

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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

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