Leafy greens, mushrooms, peppers and squash pack this tasty brown rice dish with fiber and nutrients. It’s flavored with sambal, an Indonesian chili paste, lemon and fresh herbs.
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3 tablespoons extra-virgin olive oil, divided
4 cups swiss chard, washed, chiffonade, firm-packed
2 cups onion, diced
2 tablespoons garlic, chopped
2 cups crimini mushrooms, sliced
2 cups shiitake mushrooms, sliced
1 cup red bell peppers, small-diced
1 cup zucchini, small-diced
½ teaspoon salt
¼ teaspoon black pepper
1 cup green beans, blanched, cross-cut to small dice
1 teaspoon sambal paste
½ cup vegetable stock
1 cup cooked brown rice
1 whole lemon, zested
2 tablespoons fresh basil, chopped
3 tablespoons fresh parsley, chopped
- In a 12” fry pan, add and heat 1 teaspoon oil. Add chard and sauté on low flame, until tender and reduced down to 1 cup, cooked. Remove and set aside.
- Add 2 tablespoons of oil to pan and sauté onions until golden brown. Push onion mixture aside in pan, add 2 teaspoons oil mixed with 2 tablespoons garlic to empty side of pan. Cook until aromatic, about 40 to 60 seconds.
- Add mushrooms, peppers and zucchini, and mix. Season with salt and pepper. Sauté on medium-high heat until vegetables are tender, about 5 to 8 minutes.
- Add cooked green beans and cooked chard, and mix well.
- Combine ½ cup vegetable stock with 1 teaspoon sambal paste, add to the pan, and mix.
- Add cooked brown rice, lemon zest, basil and parsley. Mix well, cook until thoroughly heated, and serve.
Makes 4 servings
Per serving (1- 1/4 cup):
Saturated fat: 2g
Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC