MEAL FOR ONE

In a rush to reach your day’s vegie goal? All you need is 20 min­utes!

Healthy Food Guide (Australia) - - NEWS -

Our Quick green vegie pi­laf makes reach­ing daily nutri­tion goals a breeze

Quick green vegie pi­laf

Serves 1 Cost per serve $3.10 Time to make 20 min

veg­e­tar­ian di­a­betes friendly ¾ cup cooked black

or brown rice ½ cup broc­coli flo­rets ¹⁄³ cup frozen peas 1 small zuc­chini, diced 1½ cups roughly chopped

spinach or sil­ver­beet ½ cup re­duced-salt

vegetable stock 2 ta­ble­spoons grated

parme­san, to serve 1 tea­spoon olive oil, to serve 1 Heat a medium non-stick fry­ing pan over medium heat. Add rice, all veg­eta­bles and stock to pan, and bring to a sim­mer. Cook for about 8–10 min­utes, or un­til the liq­uid has been ab­sorbed. 2 Sea­son pi­laf with cracked black pep­per. Gar­nish with the grated parme­san and driz­zle with olive oil.

Quick green vegie pi­laf

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