Ingredients
- 1 tablespoon extra virgin olive oil or canola oil
- 1 cup plus 2 tablespoons (1/3-inch dice) zucchini
- 1 cup fresh or frozen whole kernel corn
- 1/2 cup chopped red bell pepper
- 1/2 cup chopped onion
- 1/2 teaspoon dried oregano
- 3 cups cooked brown rice
- Scant 1/2 teaspoon salt
Directions
- Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
- Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Recipe Yield: Yield: 7 servings``Serving size: 3/4 cup
Nutritional Information Per Serving:
Calories: 140
Fat: 2.9 grams
Saturated Fat: 0.4 grams
Fiber: 2.7 grams
Sodium: 138 milligrams
Protein: 3.3 grams
Carbohydrates: 26 grams
Diabetic Exchanges
1-1/4 Starch, 1 Vegetable, 1/2 Fat
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan