I like to cook simple meals for my family during the summer – we are always on the go!  And we tend to eat lighter meals when it’s so hot outside, so we don’t always serve meat.  Your family will still get the necessary protein from the vegetables and brown rice.  (see nutrients per serving)

Roasted Veggies on a Bed of Healthy Brown Rice

Tip: Brown rice takes longer to cook than veggies, but veggies take longer to prepare.

2              sweet potatoes (peeled and sliced or cubed into 1-inch pieces)

4              carrots (cut into 1-inch pieces)

1              16 oz bag frozen okra (unbreaded)

1             16 oz bag frozen cauliflower (or florets from 1 fresh head)

1 head    fresh broccoli (cut into florets)

4              zucchini (thickly sliced)

2              onions (thickly sliced)

2              bell peppers (green, red, yellow—you choose!)

¼ cup     teriyaki sauce

    salt (or garlic salt) & pepper to taste

               red pepper flakes if spicy is preferred

¼ cup     olive oil

Directions:

Preheat oven to 400˚F. Coat baking dish with cooking spray. Mix vegetables together in large bowl. Add olive oil, teriyaki, and salt & pepper. Coat all veggies well. Bake for 30-45 minutes in the preheated oven, or until vegetables are tender. Test with a fork to make sure potatoes are done.

Serves 8 (1¾ – 2 cups)

Nutrients per serving: 190 calories, 9.5g fat, 0.97g sat fat, 0mg cholesterol, 158mg sodium, 22.3g carbs, 6.7g fiber, 6.7g protein, 127.4mg calcium, 1167mg potassium

Nutrients per serving (with brown rice): 361 calories, 10.83g fat, 1.24g sat fat, 0mg cholesterol, 161.2mg sodium, 58.3g carbs, 8.3g fiber, 10.4g protein, 138mg calcium, 1270.2mg potassium

Brown Rice

2 cups          brown rice (rinsed)

4½  cups     water

Directions:

Combine rice and water in lidded saucepan; bring to a boil. Reduce heat, cover, and simmer for 45 minutes, leaving lid on pan. Turn off heat and allow to rest 5 minutes covered. Uncover, fluff and serve.

 Serves 8

Nutrients per serving (¾ cup brown rice): 165 calories, 1.33g fat, 0.27g sat fat, 0mg cholesterol, 3.25mg sodium, 36g carbs, 1.6g fiber, 3.7g protein, 10.6mg calcium, 103.2mg potassium