Rice Primavera

  • Yield: 6 to 8 servings


2cups broccoli florets
1cup sliced mushrooms
2cups yellow squash, cut in fourths
1cup coarsely chopped onion
1teaspoon minced garlic
1cup coarsely chopped tomatoes (Roma)
1-- (5-ounce) can evaporated skimmed milk
4cups cooked rice
1/3cup grated Parmesan cheese
-- Salt and pepper to taste
1/4teaspoon crushed red pepper flakes, optional


  1. In a large skillet coated with nonstick cooking spray, stir-fry the broccoli, mushrooms, squash, onion and garlic for about 7 to 8 minutes or until tender.  Add tomatoes and continue cooking for 2 minutes.  Stir in evaporated milk and continue cooking until well heated.  Add the rice, cheese, salt and pepper flakes, cooking and tossing until well mixed and heated.

Not:  Use brown rice for additional dietary fiber and trace nutrients.

Nutritional Info *per serving

  • Calories 162
  • Fat 2g
  • Saturated Fat 1g
  • Cholesterol 4mg
  • Sodium 106mg
  • Carbohydrate 30g
  • Fiber 2g
  • Protein 7g