Fried Brown Rice and Sauteed Squash

Farmers Markets= Key to a delicious summer.

After a lovely trip to the Scranton Farmers Market (more on that in a later post), I decided to put my fresh summer veggies to use in a quick and easy 30 minute meal Karri style.

As I have mentioned before, trying to stay healthy in the summer is really a tough thing to do, but it is possible and still enjoy some summery delicious desserts while your at it.

Trying to be concerned with my grain intake, I have been trying to limit the pasta and increase the whole grain effort.  Therefore, I have started cooking a lot more brown rice (they say that is more healthy for you or something like that) and throwing it into my dishes opposed to pasta every night. Also, not only is brown rice a healthy option, it is also gluten free  and it is high in fiber which increases your satiety.


1 small zucchini, dice

1 small squash, dice

1 head of broccoli

1 cup uncooked brown rice



olive oil

3 tablespoons soy sauce

1 tablespoon Red Chili Pepper flakes


1) Cook brown rice according to diretions

2) Meanwhile, heat olive oil in large sauce pan and then add zucchini and squash and saute for 4-6 minutes in medium heat.  Season with salt and pepper.

3) Then add broccoli to the same pan and saute for another 3-5 minutes. Add 1 tablespoon red chili pepper flakes. Cover pan to let broccoli steam and soften.

4) Take cooked brown rice and add to the sauce pan with the vegetables. Stir fry and add 3 tablespoons of soy sauce and mix well.

5) Remove from heat.

6) Share and Enjoy!

Fresh veggies with a little bit of filling carb always makes for a good meal.  I think some protein would also be a welcomed addition to this already satisfying dish.





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