Easy Rice with Vegetables: A Simple and Tasty Meal

Looking for a simple, healthy, and flavorful side dish that complements almost any meal? This Weight Watchers Rice with Vegetables is the perfect option! Packed with colorful vegetables and a light seasoning, this dish is not only low in points but also a great way to sneak in extra servings of veggies while keeping your meals satisfying. Whether you’re serving it alongside grilled chicken, fish, or as part of a vegetarian meal, this rice with vegetables is a healthy and delicious choice.

Ingredients

• 1 cup long-grain brown rice (or white rice for a lighter option)
• 2 tbsp olive oil
• 1 small onion, diced
• 1 bell pepper, diced (any color)
• 1 small zucchini, diced
• 1 cup broccoli florets
• 1/2 cup frozen peas
• 1/2 cup carrots, diced (or shredded)
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp salt (or to taste)
• 1/4 tsp black pepper
• 2 cups vegetable broth or water
• Fresh parsley, chopped (for garnish)

Instructions

1. Cook the Rice

1. In a medium saucepan, bring 2 cups of vegetable broth or water to a boil.
2. Add the rice, reduce the heat to low, and cover. Let the rice simmer for 35-40 minutes (for brown rice) or 15-20 minutes (for white rice) until the rice is tender and the liquid is absorbed. Remove from heat and set aside.

2. Sauté the Vegetables

1. While the rice is cooking, heat the olive oil in a large skillet or sauté pan over medium heat.
2. Add the diced onion, bell pepper, zucchini, and carrots. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are soft and slightly caramelized.
3. Add the garlic and sauté for another 1-2 minutes until fragrant.

3. Combine the Rice and Vegetables

1. Once the rice is cooked, add it to the skillet with the sautéed vegetables.
2. Add the broccoli florets and peas, stirring to combine. Let everything cook together for an additional 3-5 minutes, allowing the vegetables to heat through.

4. Season the Dish

1. Sprinkle the rice and vegetable mixture with oregano, salt, and pepper. Stir well to evenly distribute the seasonings. Adjust seasoning as needed.

5. Garnish and Serve

1. Transfer the rice with vegetables to a serving platter or individual plates.
2. Garnish with fresh chopped parsley for a burst of color and flavor.

Nutritional Information (Per Serving, Based on 4 Servings):

• Calories: 150-170
• WW Points: 3-4 points
• Fat: 6g
• Carbs: 26g
• Protein: 4g

Why You’ll Love This Recipe

1. Low in Points: This dish is a great WW-friendly option for a side, full of flavor but low in calories and points.
2. Packed with Veggies: Full of colorful vegetables, this rice dish is a great way to get in extra nutrients like fiber, vitamins, and antioxidants.
3. Customizable: You can easily swap out vegetables based on what you have on hand or what’s in season. Add mushrooms, spinach, or corn for different textures and flavors.
4. Quick and Easy: This dish comes together quickly, making it perfect for a weeknight dinner or a healthy lunch prep option.

Pro Tips

• Use Brown Rice for More Fiber: Brown rice adds more fiber, which will help keep you fuller longer. If you prefer white rice, that’s fine too—just adjust the cooking time.
• Meal Prep: This dish is great for meal prep. Make a large batch at the beginning of the week and use it as a side for multiple meals.
• Add Protein: If you want to turn this into a complete meal, add some cooked chicken, shrimp, or tofu to the rice and vegetable mix.
• Cook the Veggies Less for Crunch: If you like your vegetables to retain some crunch, sauté them for less time or add them in towards the end of cooking.

Serving Suggestions

• As a Side Dish: This rice with vegetables is perfect alongside grilled chicken, fish, or lean meats. It also works well with stir-fries, curries, or any other vegetable-based dishes.
• With a Protein: Top this rice with a serving of grilled shrimp, chicken breast, or even a soft-boiled egg to make it a balanced main course.
• For Meal Prep: Store leftovers in airtight containers in the fridge for up to 4 days. This dish is just as tasty cold, making it a great option for lunch the next day.

This Rice with Vegetables is an easy, nutritious, and versatile dish that will quickly become a favorite in your kitchen. Whether you’re looking for a light side or a hearty meal on its own, this rice with vegetables is a perfect choice. Low in points but packed with flavor, it’s a great addition to your WW-friendly meals.