Vegetable rice pan

Ingredients for 2 servings:

• 1 onion(s), approx. 50 g
• 1 garlic clove(s)
• 3 tsp olive oil
• 100 g brown rice
• 250 ml vegetable stock
• 300 g vegetables e.g. carrots, broccoli, leeks, peppers, corn, peas
• salt and pepper
• Mixed herbs, e.g. parsley, chives
• curry powder
• possibly turkey breast
• possibly salmon fillet(s)
• possibly mushrooms

Instructions

Working time approx. 30 minutes; Cooking/baking time approx. 45 minutes; Total time approx. 1 hour 15 minutes

Basic recipe for a delicious dinner to lose weight

Finely chop half an onion and the garlic and sauté in 1 tablespoon of oil. Wash the rice in a sieve under hot water, add it to the onions and stir through. Pour in the vegetable stock, bring to a boil and simmer the rice over low heat for 30-40 minutes. Dice the other half of the onion and the vegetables. Sauté the onion in 1 teaspoon of oil and add the vegetables in portions. First, sauté the carrots, broccoli and leek for about 5 minutes, then add the bell peppers, peas and corn and sauté for another 5 minutes. Finally, mix the vegetables and rice and season with the spices and fresh herbs. Variations: Dice 150g turkey fillet, sear and add. Or dice 150g salmon fillet and add it to the vegetables and sauté for the last 10 minutes. You can also add 100g fresh or 25g dried, soaked mushrooms. The basic recipe has 300 kcal and 11.5 g fat.