This is a very basic healthy dish that can be easily modified with your favorite salt-free seasoning blends to give you some quick and easy meals with a bit of variety throughout the week. Try tossing it with your favorite Guiding Stars-rated pasta sauce or add in some fresh chopped tomatoes with a bit of basil for an Italian twist. For a more Mexican flair, add some beans, cumin and hot sauce. If you’re a fan of more Eastern cuisines, add a couple tablespoons of your favorite curry sauce.
Ingredients
- 2 cups brown rice
- 1 large eggplant, diced
- 3 bell peppers, diced
- 1 onion
- 2 Tbsp. olive oil
- Pepper to taste
- 4 garlic cloves, minced
- ½ tsp. salt
- 1 bunch parsley, chopped
- 2 Tbsp. Parmesan cheese
Directions
- Cook rice according to package directions.
- While rice is cooking, preheat oven to 400ºF. Toss everything but the rice, parsley, and cheese together in large baking dish.
- Roast vegetables, stirring once or twice, until veggies are tender (30-35 minutes).
- Serve veggies over rice, topped with cheese and parsley.
Nutrition Facts
4 servings per container
Serving Size 369 g
| Amount per serving | ||
|---|---|---|
| Calories | 485 | |
| % Daily Value* | ||
| Total Fat 10.5g | 13% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 2g | ||
| Monounsaturated Fat 6g | ||
| Cholesterol 2mg | 1% | |
| Sodium 350mg | 15% | |
| Total Carbohydrate 89g | 32% | |
| Dietary Fiber 9g | 33% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 71g | ||
| Protein 11g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 96.3mg | 8% | |
| Iron 3mg | 15% | |
| Potassium 825mg | 20% | |
| Vitamin A 56.3mcg | 6% | |
| Vitamin C 87.7mg | 100% | |
| Vitamin E 2.4mg | 15% | |
| Vitamin K 138.7mcg | 120% | |
| Thiamin 0.5mg | 45% | |
| Riboflavin 0.1mg | 10% | |
| Niacin 7.8mg | 50% | |
| Vitamin B6 0.9mg | 50% | |
| Folate 74.9mcg | 19% | |
| Vitamin B12 0mcg | 2% | |
| Biotin 2mcg | 6% | |
| Chloride 69.3mg | 4% | |
| Pantothenate 2mg | 40% | |
| Phosphorus 334.1mg | 25% | |
| Iodine 1.4mcg | 0% | |
| Magnesium 172.1mg | 40% | |
| Zinc 2.5mg | 25% | |
| Selenium 23.6mcg | 45% | |
| Copper 0.5mg | 50% | |
| Manganese 4.1mg | 180% | |
| Chromium 0.4mcg | 2% | |
| Molybdenum 12.8mcg | 30% | |
* The % Daily Value (DV) 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.
Ingredients
Eggplant, Brown Rice, Green Bell Pepper, Onion, Parsley, Olive Oil, Garlic, Parmesan Cheese ((pasteurized Part-skim Cow's Milk, Cheese Cultures, Salt, Enzymes), Cellulose Powder Added To Prevent Caking, Potassium Sorbate To Protect Flavor), Salt.
Latest from Our Blog
All About Lunch
Balanced and nutritious meals to power you through your busy day.