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Zucchini Rice

 
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.91

$0.91 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian side dish
spoonacular Score:62%

Spoonacular Score: 62%

 

Zucchini Rice could be just the gluten free, dairy free, and lacto ovo vegetarian recipe you've been looking for. This recipe serves 4. One portion of this dish contains approximately 7g of protein, 5g of fat, and a total of 244 calories. For 91 cents per serving, this recipe covers 8% of your daily requirements of vitamins and minerals. Not a lot of people made this recipe, and 1 would say it hit the spot. It works best as a side dish, and is done in roughly roughly 45 minutes. A mixture of chicken broth, garlic, olive oil, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 63%. This score is pretty good. Try How To Cook Brown Rice Perfectly and Zucchini and Garlic Brown Rice, Zucchini Rice, and Zucchini Rice Gratin for similar recipes.

Ingredients

Servings:
1 cup
1 cup long-grain rice
long-grain rice
3 cloves
3 cloves garlic
garlic
0.75
0.75  red onion
red onion
1 Tbsp
1 Tbsp olive oil
olive oil
1
1  zucchini
zucchini
2.5 cups
2.5 cups low sodium chicken broth
low sodium chicken broth
1
1  paprika
paprika
1
1  chili powder
chili powder
1 cup long-grain rice
1 cup
long-grain rice
3 cloves garlic
3 cloves
garlic
0.75  red onion
0.75
red onion
1 Tbsp olive oil
1 Tbsp
olive oil
1  zucchini
1
zucchini
2.5 cups low sodium chicken broth
2.5 cups
low sodium chicken broth
1  paprika
1
paprika
1  chili powder
1
chili powder

Equipment

sauce pan
sauce pan
sauce pan
sauce pan


Instructions

Place saucepan over medium high heat. Add olive oil, red onion and garlic. Saute until onion softens, about 5 minutes. Add zucchini and spices. Saute until zucchini begins to cook, 5 minutes. Add chicken broth, stir and cover. Reduce to medium low and let simmer for 20 minutes until rice is tender. Fluff rice with a fork and serve.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.91
Ingredient
1 cup long-grain rice
3 cloves garlic
¾ red onion
1 TBSP olive oil
1 zucchini
2.5 cups low sodium chicken broth
1 paprika
Price
$0.59
$0.20
$0.27
$0.17
$0.56
$1.80
$0.05
$3.65

Tips

Health Tips

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
244 Calories
7g Protein
4g Total Fat
43g Carbs
20% Health Score
Limit These
Calories
244
12%

Fat
4g
8%

  Saturated Fat
0.89g
6%

Carbohydrates
43g
14%

  Sugar
2g
3%

Cholesterol
0.0mg
0%

Sodium
52mg
2%

Get Enough Of These
Protein
7g
15%

Manganese
0.66mg
33%

Vitamin B3
3mg
15%

Vitamin C
11mg
13%

Phosphorus
126mg
13%

Vitamin B6
0.23mg
11%

Copper
0.22mg
11%

Selenium
7µg
11%

Potassium
353mg
10%

Vitamin B2
0.12mg
7%

Fiber
1g
6%

Magnesium
24mg
6%

Vitamin B5
0.61mg
6%

Zinc
0.88mg
6%

Iron
1mg
6%

Folate
19µg
5%

Vitamin E
0.7mg
5%

Vitamin B1
0.07mg
5%

Vitamin A
229IU
5%

Vitamin K
4µg
4%

Calcium
36mg
4%

Vitamin B12
0.15µg
2%

covered percent of daily need

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