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Dr. Gourmet Mona's Sauteed Veggie Plate Recipe

Looking for an easy Dr. Gourmet Mona's Sauteed Veggie Plate recipe? Learn how to make Dr. Gourmet Mona's Sauteed Veggie Plate using healthy ingredients.


Submitted by defrog3

Makes 2 servings



This recipe can be multiplied by 2, 3, 4, 5. This recipe does not make very good leftovers.

Recipe Ingredients for Dr. Gourmet Mona's Sauteed Veggie Plate

1 1/2 cups water
1/4 tsp salt
0.01 ounce saffron
1/2 cup jasmine rice
4 tsp extra virgin olive oil
1 cup cauliflower (cut into small flowerets)
2 tbsp pine nuts
3/4 cup celery - about 2 large stalks (diced)
1 medium yellow squash (diced)
1 medium zucchini (1/4 inch dice)
1/4 tsp salt
1 fresh ground black pepper (to taste)
1 tbsp dried oregano
1 tsp dried thyme
1/2 tsp dried marjoram
1/8 tsp dried mint
2 ounces feta cheese (crumbled)

Recipe Directions for Dr. Gourmet Mona's Sauteed Veggie Plate

  1. In a medium sauce pan, heat the water, salt and saffron. When the water boils stir in the jasmine rice.

  2. Reduce heat to medium-low and simmer, partially covered, for about 15 minutes.

  3. Do not boil away all of the liquid and do not stir the rice.

  4. When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

  5. While the rice is cooking dice the veggies.

  6. Place the olive oil in a large non-stick skillet over medium-high heat. Add the cauliflower and the pine nuts. Sauté, tossing occasionally, until the cauliflower begins to turn a golden brown (adjust the heat to not let either the cauliflower or nuts burn).

  7. Add the celery as the cauliflower is browned and cook for about 3 - 5 minutes. Add the squash, zucchini, salt, pepper, oregano, thyme, marjoram and mint.

  8. Cook over medium to medium-high heat for about 10 - 15 minutes tossing frequently.

  9. When ready to serve divide the rice evenly in the center of two plates. Surround the rice with the cooked veggies and then sprinkle one ounce of crumbled feta cheese over the top of the cooked vegetables on each plate.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 564.4g
Amount Per Serving
Calories
433
Calories from Fat
194
% Daily Value*
Total Fat
21.6g
33%
Saturated Fat
6.0g
30%
Trans Fat
0.0g
Cholesterol
25mg
8%
Sodium
975mg
41%
Potassium
900mg
26%
Total Carbohydrates
50.8g
17%
Dietary Fiber
7.6g
30%
Sugars
6.9g
Protein
12.2g
Vitamin A 18% Vitamin C 99%
Calcium 25% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in cholesterol
  • High in manganese
  • Very high in vitamin C
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