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Grilled Veggies & Brown Rice with Asian Vinaigrette

Grilled Veggies & Brown Rice with Asian VinaigrettedownloadEmail This Post
Grilled Veggies & Brown Rice with Asian Vinaigrette

Prep: 20 minutes plus cooling
Grill: 8 minutes • Serves: 4

1 pound carrots, halved lengthwise
2 large red bell peppers
1 large head broccoli, cut into large florets
Nonstick cooking spray
3/4cup sliced green onions
2 tablespoons white sesame seeds
2 packages (8.8 ounces each) ready-to-serve brown rice
1/2cup favorite Asian sesame vinaigrette or dressing

1.Prepare outdoor grill for direct grilling over medium-high heat. Spray carrots, peppers and broccoli with cooking spray; place on hot grill rack and cook, uncovered, 8 minutes or until grill marks appear, turning occasionally. Transfer vegetables to cutting board; cool slightly.

2.Thinly slice carrots crosswise; cut broccoli into small florets. Cut peppers lengthwise in half, and remove stems and seeds; cut lengthwise into strips. In large bowl, toss vegetables, onions and sesame seeds. Makes about 6 cups.

3.Prepare rice as label directs. Serve half the vegetable mixture over 1 package rice drizzled with 1/4 cup vinaigrette.

4.In same large bowl, toss remaining half the vegetables, 1 package rice and 1/4 cup vinaigrette; cover and refrigerate up to 2 days. Makes about 3-1/2 cups.


Approximate nutritional values per serving (¾ cup vegetable mixture, cup rice, 1 tablespoon vinaigrette):
204 Calories, 5g Fat (0g Saturated), 0mg Cholesterol,
329mg Sodium, 36g Carbohydrates, 6g Fiber, 9g Sugars, 5g Protein

Chef Tips:
To make your own Asian vinaigrette, whisk ¼ cup refrigerated orange juice, 3 tablespoons less-sodium soy sauce, 1 tablespoon each honey and sesame oil, and 1 teaspoon grated fresh ginger. Makes about 1/2 cup.

For a spicy kick, stir Sriracha or chili paste into bottled or homemade vinaigrette.

Dietitian’s Dish Tip:
> Cooking makes the beta carotene in carrots more available for the body to absorb.