Brown rice dressed up with frozen veggies, reduced-fat pesto and a sprinkling of nuts is an eye-catching and nutritious side dish to go with your favorite broiled or grilled meat, poultry, or fish.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a large microwave-safe bowl, combine brown rice and frozen vegetables. Cover bowl. Microwave on 100% power (high) for 4 to 5 minutes or until vegetables are crisp-tender and mixture is heated through, stirring once or twice during cooking. Stir in pesto.

  • Sprinkle with pine nuts to serve.


Tip: To toast nuts, spread in a shallow baking pan lined with parchment paper. Bake in a 350 degrees F oven for 5 to 10 minutes or until golden, shaking pan once or twice.

Nutrition Facts

135.8 calories; protein 4g 8% DV; carbohydrates 16.7g 5% DV; exchange other carbs 1; dietary fiber 1.6g 7% DV; sugars 1.8g; fat 5.9g 9% DV; saturated fat 1.1g 5% DV; cholesterol 2.5mg 1% DV; vitamin a iu 714.6IU 14% DV; vitamin c 3mg 5% DV; folate -1mcg; calcium 44.4mg 4% DV; iron 0.6mg 3% DV; magnesium -1mg; potassium 54.2mg 2% DV; sodium 110mg 4% DV.