Vegetable Rice 

With the right spice, some tasty veggies and some lemon zest, you can turn boring brown rice into something deliciously special and healthy.
 
Nutritional information (per serving: ¾ cup): Sodium (270mg); Sugars (4g); Cholesterol (0mg); Saturated Fat (1g); Fiber (3g); Protein (4g); Carbohydrates (20g)

2 Tbsp. extra virgin olive oil

½ cup sweet onion, diced small

1 Tbsp. fresh garlic, finely chopped

1 cup crimini mushrooms*, sliced

½ cup red pepper, diced small

½ cup zucchini, diced small

½ tsp. salt

¼ tsp. black pepper, ground

⅛ tsp. smoked paprika

½ cup frozen green peas

½ cup green beans, cut small and blanched

1 cup brown rice, cooked according to its directions

1 Tbsp. lemon zest

1 cup arugula, chopped

*Any mushroom can be substituted for criminis. Mushrooms provide moisture without added fat.
 

In a 12-inch or larger sauté pan, heat oil, then sauté onions until translucent. Add garlic and sauté until aromatic, about one to two minutes.
 
Add the mushrooms, red peppers and zucchini. Season with salt, pepper and smoked paprika. Sauté until just tender.
 
Add peas, beans, brown rice, and lemon zest and toss until mixed.
 
Add arugula. Cook until thoroughly heated.
 

This recipe can be made without oil by slowly cooking onions and garlic in a covered pot until the onions are translucent.