Lindsey's Vegetable Medley with Brown and Wild Rice

Ingredients

• 1/2 cup brown rice-wild rice blend
• 1 teaspoon oyster sauce
• 3 teaspoons low-sodium soy sauce
• 1 clove garlic, minced
• 1/2 medium onion, chopped
• Florets from 1 head of broccoli, chopped
• 1/4 cup water
• 1 small head of bok choy, sliced in 1 inch pieces
• 3/4 - 1 teaspoon ground black pepper
• 1 teaspoon white sugar

Directions

1. Prepare rice blend as directed, without adding fat or salt.
2. When rice has less than 10 minutes left to cook, combine oyster sauce and soy sauce in medium skillet over medium-high heat. Heat until sauces blend.
3. Add garlic and onion to skillet; saute 2 minutes.
4. Add broccoli to skillet; saute 5-7 minutes.
5. Add water and bok choy; saute until bok choy wilts.
6. Sprinkle pepper and sugar over mixture. Stir until thoroughly mixed.
7. Add cooked rice and stir until thoroughly mixed.
8. Serve hot.

Recipe Summary:

Yield: 2 servings
Preparation Time: 20 minutes
Total Time:  50 minutes (may vary depending on how long your rice blend takes to cook)

Nutrition Facts:

Calories: 165
Fat: 2 gms
Protein: 5 gms
Carbohydrate: 32 gms

Source:  Lindsey B. Bickers Bock, MPH, Health Education Specialist, Healthy Devils Peer Education Program Coordinator