Are you looking for a quick, healthy, and incredibly tasty dinner recipe? Look no further! This zucchini and rice recipe is perfect for busy weeknights, offering a vibrant and flavorful dish that's surprisingly easy to make. It's packed with fresh ingredients, making it a guilt-free way to enjoy a delicious and satisfying homemade meal. Whether you're a seasoned cook or just starting your culinary journey, this recipe is a winner. Let's get cooking!
Ingredients:
- 2 medium zucchini, diced
- 1 cup uncooked long-grain rice
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced (optional, for extra color and flavor)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 1/2 cup vegetable broth (or water)
- Fresh parsley, chopped (for garnish)
Instructions:
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Sauté the aromatics: Heat the olive oil in a large skillet or pot over medium heat. Add the chopped onion and sauté for about 3-5 minutes, until softened. Add the minced garlic and cook for another minute until fragrant. If using a red bell pepper, add it now and cook for another 2-3 minutes until slightly softened.
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Add the zucchini: Stir in the diced zucchini and cook for 5-7 minutes, until slightly tender but still retaining some firmness.
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Incorporate the rice and seasonings: Add the uncooked rice to the skillet and stir to coat it with the oil and vegetables. Stir in the diced tomatoes (undrained), oregano, basil, salt, and pepper.
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Simmer and cook: Pour in the vegetable broth (or water) and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the skillet, and simmer for about 15-20 minutes, or until the rice is cooked through and the liquid is absorbed. Stir occasionally to prevent sticking.
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Serve and enjoy: Once the rice is cooked, remove the skillet from the heat and let it stand, covered, for a few minutes. Fluff the rice with a fork and garnish with fresh parsley before serving.
Cooking Tips for the Best Zucchini and Rice:
- Don't overcook the zucchini: Overcooked zucchini will become mushy. Aim for slightly tender-crisp.
- Use good quality olive oil: The flavor of the olive oil will enhance the overall taste of the dish.
- Adjust seasonings to your taste: Feel free to add more or less of any of the seasonings to suit your preferences.
- Add protein: For a heartier meal, add cooked chicken, ground meat, or chickpeas to the skillet along with the zucchini.
Variations:
- Spicy Zucchini and Rice: Add a pinch of red pepper flakes for a spicy kick.
- Cheesy Zucchini and Rice: Stir in some shredded Parmesan cheese during the last few minutes of cooking.
- Lemon Zucchini and Rice: Add the zest and juice of half a lemon during the simmering process for a bright, citrusy flavor.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 5-7 grams
- Carbohydrates: 40-50 grams
- Fiber: 3-4 grams
This easy and healthy recipe provides a well-balanced meal, making it a perfect choice for a quick weeknight dinner or a healthy lunch option. The vibrant colors and fresh flavors will make this a family favorite in no time! Enjoy!