Mediterranean Medley

Egg-free
Nut-free
Wheat-Free / Gluten-Free
Kosher
Low-Calorie
Low-Cholesterol
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Weight Management
Dish type
Dinner
Serves
8
Ready in
55 minutes

Ingredients

  • 1 cup long-grain jasmine rice, uncooked
  • 1 1/2 lbs. fresh asparagus spears, trimmed
  • 1 jar marinated artichoke hearts, drained
  • 1 medium red bell pepper, cut into strips
  • 1 garlic clove, minced
  • 2 tsp. fresh lemon juice
  • 3 tbsp. olive oil
  • 2 cups cherry or grape tomatoes, halved
  • 1/2 cup pitted kalamata olives or other black olives
  • 4 oz. feta cheese, crumbled

Directions

Prep Time
20 minutes
Cook Time
35 minutes
Ready in
55 minutes
  1. In a medium saucepan cook rice according to package directions. Remove from heat and let stand.
  2. Meanwhile, coat a roasting pan with nonstick cooking spray. Preheat oven to 425°F. Cut asparagus into 2-inch pieces. In a large bowl combine asparagus, artichokes, bell pepper, garlic, lemon juice, oil, and pepper to taste; transfer vegetables to pan. Roast, uncovered, 15 minutes.
  3. Remove pan from oven. Mix tomatoes and olives with roasted vegetables. Spoon mixture over rice, sprinkle with feta, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 239, Calories Fat 114, Total Fat 12g, Saturated Fat 3g, Cholesterol 12mg, Sodium 278mg, Carbohydrate 25g, Protein 5g
Serving Size1
Calories239
Calories Fat114
Calories (fat) extra47
Total Fat12g
Total Fat (extra)20
Saturated Fat3g
Saturated Fat (extra)18
Trans Fat0g
Cholesterol12mg
Cholesterol (extra)4
Sodium278mg
Sodium (extra)12
Potassium297mg
Carbohydrate25g
Carbohydrate (extra)9
Fiber2g
Fiber (extra)10
Sugars8g
Protein5g
Omega30g
Vitamin A1068IU
Vitamin A (extra)21
Vitamin C24mg
Vitamin C (extra)41
Iron2mg
Iron (extra)12