Brown Rice Medley

Recipe submitted by Mary Wilson, Universal Sisters Spokesperson.

Brown Rice Medley

This version of stir-fried brown rice with veggies can be a one-dish meal or a full family dish, but is very healthy either way.


  • 4 cups brown rice, cooked (for every cup of rice, use two cups of water)
  • 1 clove garlic (chopped and add to rice while boiling)
  • 1/2 cup onion (1 medium)(same as garlic)
  • 4 cups veggies ... we used yellow squash, broccoli, red and green peppers and carrots.
  • Salt (add pinch to boiling water and rice)


  • Rinse and then let rice boil; once it boils, put lid on and lower flame to simmer.
  • Stir fry veggies, add onion and garlic to flavor. Do not cook veggies until rice is ready.
  • You may add cilantro and any other herbs you want at the last minute when you put the rice in. Cilantro adds a great taste.

This recipe makes 4 servings, each approximately 1 cup.

Baker’s Tip: Brown rice has a great nutty flavor. To serve, put the rice on a platter, and add the veggies on top.

Nutritional Analysis (per serving)

  • 325 calories
  • 7 grams protein
  • 56 grams carbohydrates
  • 9 grams fat (25% calories from fat)
  • 63 milligrams calcium