Rice with Summer Squash, Red Peppers, and Roasted Pumpkin Seeds Recipe

Looking for an easy Rice with Summer Squash, Red Peppers, and Roasted Pumpkin Seeds recipe? Learn how to make Rice with Summer Squash, Red Peppers, and Roasted Pumpkin Seeds using healthy ingredients.


Submitted by jlyounger

Makes 6 servings



From Bon Appetit Magazine. A sprinkling of pepitas (pumpkin seeds) adds color and crunch to this delicious side dish.

Recipe Ingredients for Rice with Summer Squash, Red Peppers, and Roasted Pumpkin Seeds

2 tablespoons olive oil
1 small onion, finely chopped (about 1 1/4 cups)
1 red bell pepper, cut into 1/2-inch cubes
1 medium yellow zucchini or crookneck squash, cut into 1/2-inch cubes
1 medium zucchini, cut into 1/2-inch cubes
1 1/2 cups long-grain white rice (about 10 ounces)
3 cups low-sodium chicken broth
3 tablespoons finely chopped fresh Italian parsley

Recipe Directions for Rice with Summer Squash, Red Peppers, and Roasted Pumpkin Seeds

Heat oil in heavy large saucepan over medium-high heat. Add onion and cook until soft, stirring frequently, about 4 minutes. Add bell pepper, yellow zucchini, and green zucchini; sauté until vegetables begin to soften, about 3 minutes. Add rice; sauté 1 minute, stirring constantly. Sprinkle with salt and pepper. Add broth, increase heat to high, and bring to boil. Reduce heat to low, cover, and cook until rice is tender, 18 to 20 minutes. Season to taste with salt and pepper. Stir in pumpkin seeds and parsley.
Categories

Side Dish

Nutrition Facts
Serving Size 269.5g
Amount Per Serving
Calories
238
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
46mg
2%
Potassium
294mg
8%
Total Carbohydrates
42.1g
14%
Dietary Fiber
2.0g
8%
Sugars
2.5g
Protein
5.5g
Vitamin A 18% Vitamin C 66%
Calcium 3% Iron 15%
* 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
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very high in vitamin C
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