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Vegetable and Oat Mix to Replace Rice

Emanoel Leonardo
A healthy, colorful, and flavorful recipe made with vegetables and oats, perfect as a substitute for rice at lunch or dinner.
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Tempo de cozimento 10 minutes
Categoria Dinner, Lunch
Cuisine Brazilian
Calories 220 kcal

Equipamentos

  • pot
  • skillet
  • spoon
  • strainer
  • lid

Ingredientes
  

  • 1 chopped carrot
  • water for cooking
  • oil
  • 1 chopped onion
  • 2 cloves garlic, chopped
  • 200 g chopped broccoli
  • salt to taste
  • black pepper to taste
  • 1 large chopped tomato
  • 1 can sweet corn
  • rolled oats (thick flakes)

Modo de preparo
 

  • Cook the chopped carrot in water until al dente, then drain.
  • In a skillet, heat oil and sauté the onion until golden.
  • Add the garlic and sauté briefly.
  • Add the broccoli, season with salt and pepper, and mix well.
  • Add the chopped tomato, mix, cover, and cook on low heat for 5 minutes.
  • Add the cooked carrot and sweet corn.
  • Add the rolled oats and mix everything well.
  • Cook for another 2 minutes, stir, and turn off the heat.
  • Serve hot.

Vídeo

Notas

Use rolled oats (thick flakes) for better texture. No need to add water, as the vegetables release enough moisture during cooking.

Informações nutricionais

Calories: 220kcalCarbohydrates: 32gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 300mgPotassium: 500mgFiber: 6gSugar: 5gVitamin A: 6000IUVitamin C: 45mgCalcium: 60mgIron: 2mg
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