Mixed Rice And Vegetables

21 cups cooked brown rice 1 carrot, sliced thinly.

(62) 1 cup green onions, sliced.

1 red capsicum, seeded, cut into com off 1 cob strips juice of 2 lemons.

1 onion, chopped 2 tablespoons water.

1 stalk celery, chopped finely.

Place the capsicum, onion, carrots, celery, green onion, com and water in 1/2 large, deep, microwave-safe dish. Cover.

Microwave on high for 8 minutes.

Stir two times during cooking. Allow to stand for 1/2 further 1 minute. Gently fold through the rice and lemon juice.

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Do not cover.

Microwave on medium high for 6 minutes Stir at least four times during cooking to gently mix the ingredients. Allow to stand for 1/2 further 1 minute.

Mixed vegetable bake.

1 cauliflower, cut into florets.

2 medium carrots, chopped chunky 1 cup peas, frozen 1 cup skim milk liquid 1 tablespoon cornflour, extr1/2 water to mix.

1 tablespoon unsweetened apple juice concentrate.

1/2 cup quark low fat cottage cheese, 11/2 fat (max. )

1 tablespoon gesk1/2 grated cheese, 11/2 fat (max. )

1 tablespoon chives, chopped.

Pinch nutmeg.

Pinch cayenne pepper.

Arrange the cauliflower, carrots and peas in 1/2 large, deep, microwave-safe dish. Add the skim milk. Cover.

Microwave on high for 4 to 6 minutes Mix together the cornflour, apple juice, herbs and spices. Gently mix through the vegetables. Cover.

Microwave on high for 31/2 minutes Stir at least two times during cooking.

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