Lightly Creamed Veggies Atop Wild Rice - Vegetarian
March 16, 2018
"I especially like recipes that are time-efficient & multi-functional. This recipe was designed to combine ingredients from 4 of the 5 basic food groups into a side-dish that would complete a meal, be nutritionally healthy & easily compliment a portion of meat, chicken or seafood. (Time does not include the time to cook the rice as the recipe begins w/pre-cooked rice that has been gently tossed w/1 tbsp of olive oil). ENJOY!"
- Serving Size: 1 (188.6 g)
- Calories 259.2
- Total Fat - 3.6 g
- Saturated Fat - 0.8 g
- Cholesterol - 2.2 mg
- Sodium - 461.5 mg
- Total Carbohydrate - 49.1 g
- Dietary Fiber - 6.2 g
- Sugars - 5.9 g
- Protein - 10 g
- Calcium - 88.6 mg
- Iron - 1.6 mg
- Vitamin C - 22.6 mg
- Thiamin - 0.1 mg
Put 1 tbsp olive oil in a med-to-lrg size non-stick skillet over med-heat. Add the garlic & onions. Stirring constantly, cook the onions until they are tender & caramelized to a pale brown color. (I allowed 5-7 min, but it really depends more on your judgment of desired doneness. Add 2 tbsp of water to deglaze the pan of any cooked-on onion bits.
Add the sliced mushrooms & chopped broccoli. Continue to cook (& stir) until the button mushrooms have lost all of their white color & are also a pale brown.
Reduce heat to low. Add Worcestershire Sauce & evaporated milk. Stir gently & allow the sauce simmer & thicken to a glaze-like consistency. Remove from heat, taste & adjust salt & pepper as desired.
TO SERVE: Serve the rice & veggies w/sauce in separate bowls on the table … OR … Plate in individual servings of 1/3 cup rice topped with 1/3 cup of the veggies w/sauce. 1/2 tbsp of pine nuts (if using) should be sprinkled atop each serving.
NOTE RE TIMES: I found the cook time hard to predict w/any certainty, so pls consider the cook time a rough estimate since it will depend on many factors that include the cook, their equipment & their desired outcome. :-)
NOTE FROM ME: I made this w/o using added salt for the sake of my DH who is salt-restricted. However, I felt it needed salt. I did not have pine nuts to use on the day I made this, but feel they would've been an excellent add.
Tips & Variations
- No special items are required.