This recipe offers powerful nutrition, plus a pleasing mix of colors, shapes, and textures.

　　

Ingredients

Serves 4; 1 1/2 cups per serving

　　1/2 cup uncooked instant brown rice

　　2 teaspoons olive oil

　　1/2 cup chopped onion

　　1 medium garlic clove, minced

　　2 cups shredded carrots (4 to 5 medium)

　　3/4 cup frozen shelled edamame (green soybeans)

　　1 medium red bell pepper, diced

　　3 tablespoons fresh lemon juice

　　1 1/2 teaspoons finely snipped fresh thyme or 1/2 teaspoon dried, crumbled

　　

Step 1

Prepare the rice using the package directions, omitting the salt and margarine.

　　

Step 2

In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for about 3 minutes, or until the onion is soft, stirring frequently.

　　

Step 3

Stir in the carrots, edamame, and bell pepper. Cook for 3 to 4 minutes, or until they are just tender, stirring frequently.

　　

Step 4

Stir in the rice, lemon juice, and thyme.

　　

Nutrition information

Step 5

(Per serving)

　　

Step 6

Calories: 144

　　

Step 7

Total fat: 4.0g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 2.0g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 45mg

　　

Step 14

Carbohydrates: 21g

　　

Step 15

Fiber: 5g

　　

Step 16

Sugars: 6g

　　

Step 17

Protein: 6g

　　

Step 18

Calcium: 44mg

　　

Step 19

Potassium: 403mg

　　

Dietary Exchanges

Step 20

1 starch

　　

Step 21

2 vegetable

　　

Step 22

1/2 fat

　　American Heart Association Low-Salt Cookbook, 4th Edition