Broiled Balsamic Vegetables with Lemon Parsley Rice

If you have approximately 1 hour to spend in the kitchen, Broiled Balsamic Vegetables with Lemon Parsley Rice might be a super gluten free, dairy free, lacto ovo vegetarian, and vegan recipe to try. This recipe makes 4 servings with 412 calories, 10g of protein, and 8g of fat each. For $2.13 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. Head to the store and pick up water, garlic, button mushrooms, and a few other things to make it today. It works well as an affordable side dish. 861 person found this recipe to be tasty and satisfying. It is brought to you by Budget Bytes. Overall, this recipe earns an awesome spoonacular score of 96%. Try Broiled Steak Sandwiches with Balsamic Vegetables, Broiled Cauliflower Steaks with Parsley and Lemon, and Spinach-Feta Rice Pilaf, Sliced Steak with Oregano Sauce, and Broiled Tomatoes with Parsley for similar recipes.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 40 minutes

 

Ingredients:

¼ cup balsamic vinegar $0.80

1 green bell pepper $0.88

2 Tbsp brown sugar $0.04

8oz. button mushrooms $1.59

1 Tbsp Dijon mustard $0.12

1 clove garlic, minced $0.08

2 cloves garlic, minced $0.16

4oz. grape tomatoes $1.25

Zest of 1 lemon $0.59

2 Tbsp olive oil $0.24

½ bunch fresh parsley $0.50

Freshly cracked pepper $0.05

1 yellow or purple onion $0.31

1.5 cups long grain white rice* $0.72

½ tsp salt $0.03

2 Tbsp soy sauce $0.20

2.5 cups water $0.00

1 medium zucchini $1.32

Equipment:

bowl

pot

grater

microplane

zester

baking sheet

broiler

oven

Cooking instruction summary:

In a small bowl, stir together the ingredients for the balsamic marinade (olive oil, balsamic vinegar, garlic, brown sugar, soy sauce, Dijon, and some freshly cracked pepper).Cut the mushrooms, bell pepper, zucchini, and onion into one-inch cubes, or as close to that size as possible. Leave the grape tomatoes whole. Place the vegetables in a gallon-sized zip top bag and pour the marinade over top. Massage the bag to mix the vegetables with the marinade. Let them marinate for 30 minutes at room temperature, flipping the bag occasionally to redistribute the marinade.While the vegetables are marinating, begin the rice. Combine the uncooked rice, water, minced garlic, and salt in a medium pot. Place a lid on top and bring the pot up to a boil over high heat. As soon as it reaches a boil, turn the heat down to low and let the pot simmer for 15 minutes. After 15 minutes, turn the heat off and let it rest for 5 more minutes, then fluff with a fork. Allow the rice to cool slightly.While the rice is cooking, prepare the lemon parsley mix. Pull the leaves from about bunch of parsley. Finely chop the leaves until they appear minced. Use a zester, microplane, or small-holed cheese grater to remove the zest from one lemon. Combine the minced parsley, about Tbsp lemon zest, and olive oil in a small bowl.When the rice has cooled just slightly, add the lemon parsley mix and fold gently until the rice is coated in parsley, lemon, and olive oil. Avoid vigorous stirring, as this can make the rice pasty.Adjust the oven rack to the second position from the top and preheat the broiler on high. Cover a large baking sheet with parchment. Spread the marinated vegetables out over the surface of the baking sheet. If they do not cover the sheet in a single layer, use two baking sheets to avoid over crowding.Broil the vegetables about 6-8 inches from the flame for 10 minutes, or until they achieve a subtle char on the edges. Every broiler is slightly different, so keep a close eye on them and turn the baking sheet as needed. For more even broiling, stir the vegetables half way through.Fill each bowl with a scoop of lemon parsley rice and a pile of the broiled balsamic vegetables.

 

Step by step:


1. In a small bowl, stir together the ingredients for the balsamic marinade (olive oil, balsamic vinegar, garlic, brown sugar, soy sauce, Dijon, and some freshly cracked pepper).

2. Cut the mushrooms, bell pepper, zucchini, and onion into one-inch cubes, or as close to that size as possible. Leave the grape tomatoes whole.

3. Place the vegetables in a gallon-sized zip top bag and pour the marinade over top. Massage the bag to mix the vegetables with the marinade.

4. Let them marinate for 30 minutes at room temperature, flipping the bag occasionally to redistribute the marinade.While the vegetables are marinating, begin the rice.

5. Combine the uncooked rice, water, minced garlic, and salt in a medium pot.

6. Place a lid on top and bring the pot up to a boil over high heat. As soon as it reaches a boil, turn the heat down to low and let the pot simmer for 15 minutes. After 15 minutes, turn the heat off and let it rest for 5 more minutes, then fluff with a fork. Allow the rice to cool slightly.While the rice is cooking, prepare the lemon parsley mix. Pull the leaves from about bunch of parsley. Finely chop the leaves until they appear minced. Use a zester, microplane, or small-holed cheese grater to remove the zest from one lemon.

7. Combine the minced parsley, about Tbsp lemon zest, and olive oil in a small bowl.When the rice has cooled just slightly, add the lemon parsley mix and fold gently until the rice is coated in parsley, lemon, and olive oil. Avoid vigorous stirring, as this can make the rice pasty.Adjust the oven rack to the second position from the top and preheat the broiler on high. Cover a large baking sheet with parchment.

8. Spread the marinated vegetables out over the surface of the baking sheet. If they do not cover the sheet in a single layer, use two baking sheets to avoid over crowding.Broil the vegetables about 6-8 inches from the flame for 10 minutes, or until they achieve a subtle char on the edges. Every broiler is slightly different, so keep a close eye on them and turn the baking sheet as needed. For more even broiling, stir the vegetables half way through.Fill each bowl with a scoop of lemon parsley rice and a pile of the broiled balsamic vegetables.


Nutrition Information:

Quickview
412k Calories
9g Protein
8g Total Fat
74g Carbs
43% Health Score
Limit These
Calories
412k
21%

Fat
8g
13%

  Saturated Fat
1g
8%

Carbohydrates
74g
25%

  Sugar
14g
16%

Cholesterol
0.0mg
0%

Sodium
867mg
38%

Get Enough Of These
Protein
9g
19%

Vitamin K
127µg
121%

Vitamin C
65mg
79%

Manganese
1mg
55%

Vitamin A
1869IU
37%

Selenium
17µg
25%

Copper
0.46mg
23%

Vitamin B6
0.45mg
23%

Vitamin B2
0.37mg
22%

Vitamin B3
4mg
22%

Phosphorus
196mg
20%

Vitamin B5
1mg
19%

Potassium
658mg
19%

Fiber
3g
16%

Folate
63µg
16%

Magnesium
54mg
14%

Iron
2mg
12%

Vitamin B1
0.19mg
12%

Vitamin E
1mg
12%

Zinc
1mg
11%

Calcium
73mg
7%

covered percent of daily need
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