Looking for a wholesome meat-free meal for six? If you have rice on hand, just add a protein and a veggie to produce a meal in minutes – and faster than a take-out order could arrive at your door.
With minimal effort, this delicious creation can be on your table in less than 45 minutes any day of the week.
Roasted vegetable casserole
Ingredients:
• 3 cups (750 mL) broccoli florets
• 3 cups (750 mL) cauliflower florets
• 2 carrots, sliced
• 2 tbsp (30 mL) olive oil
• 2 cloves garlic, minced
• 1 tsp (5 mL) dried oregano
• 1 tsp (5 mL) paprika
• 1/2 tsp (2 mL) salt
• 1/4 tsp (1 mL) pepper
• 2 cups (500 mL) Minute Rice Premium Whole Grain Brown Rice
• 1 cup (250 mL) lentils, drained and rinsed (optional)
• 1 tbsp (15 mL) chopped fresh chives or parsley
Instructions:
Step 1: Preheat oven to 425˚F (220˚C). Line a large baking sheet with parchment paper; set aside. Combine broccoli, cauliflower and carrots; toss with oil and garlic. Season with oregano, paprika, salt and pepper. Arrange in single layer on prepared pan; bake for 25 to 30 minutes or until vegetables are tender.
Step 2: Meanwhile, cook rice according to package directions. Toss rice with lentils (if using), roasted vegetables and chives.
Nutrition Facts. Per 1/6 recipe: Calories 320, Fat 7g, Cholesterol 0mg, Sodium 240mg, Carbohydrate 55g, Fibre 7g, Sugars 3g, Protein 8g
For more simple 1+1+1 meal ideas and inspiration, visit Thirdoftheway.ca or share your #weekdaywin creation on social media to inspire others.
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