• 2 tsp olive oil
  • 1 garlic clove
  • 2 cup broccoli flowerets
  • 1 cup sliced zucchini
  • 1 cup sliced fresh mushrooms
  • 1 med tomato, seeded and chopped
  • 1/4 cup snipped fresh parsley
  • 1/3 cup reduced-calorie mayonnaise
  • -- ("light" mayonnaise)
  • 1/2 cup skim milk
  • 1/4 cup freshly grated parmesan
  • 1/4 tsp ground white or red pepper
  • 3 cup cooked rice


Heat garlic with oil in large skillet over medium-high heat; discard garlic. Cook broccoli, zucchini, and mushrooms in oil until almost tender crisp. Add tomatoes and parsley; cook one minute longer. Remove vegetables; set aside. Place mayonnaise in same skillet; stir in milk, cheese and pepper. Cook over medium heat, stirring until smooth. Add rice; toss to coat. Stir in reserved vegetables; heat through. Serve immediately. Each serving provides: * 255 calories * 7.5 g. Protein * 9.5 g. Fat * 35.4 g. Carbohydrate * 35.4 g. Dietary fiber * 607 mg. Sodium * 11 mg. Cholesterol [karen"s note: i"ve typed this exactly as it reads in the booklet, so i would guess that there"s an error in the recipe"s nutritional information. That sounds like quite a lot of fiber per serving. :-) ]

Other links

See also

Community content is available under CC-BY-SA unless otherwise noted.