Pecan Vegetable-Rice Medley Recipe

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Pecan Vegetable-Rice Medley
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  1. In a large skillet, heat 1 tablespoon oil; add pecans. Cook and stir for 3-4 minutes or until lightly toasted; remove and set aside.
  2. In the same skillet, heat the remaining oil. Add the beans, red pepper and broccoli; stir-fry for 1 minute. Add the zucchini, yellow squash and mushrooms; stir-fry 2 minutes longer. Add the snow peas, water, Italian seasoning, salt and pepper; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until vegetables are crisp-tender.
  3. In a large bowl, toss rice and parsley. Serve vegetables over rice; top with toasted pecans. Yield: 6 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 438.89 Kcal (1838 kJ)
Calories from fat 303.7 Kcal
% Daily Value*
Total Fat 33.74g 52%
Sodium 401.64mg 17%
Potassium 472.12mg 10%
Total Carbs 29.98g 10%
Sugars 5.15g 21%
Dietary Fiber 8.09g 32%
Protein 9.83g 20%
Vitamin C 47.5mg 79%
Iron 2.8mg 16%
Calcium 57.7mg 6%
Amount Per 100 g
Calories 169.9 Kcal (711 kJ)
Calories from fat 117.57 Kcal
% Daily Value*
Total Fat 13.06g 52%
Sodium 155.48mg 17%
Potassium 182.76mg 10%
Total Carbs 11.6g 10%
Sugars 1.99g 21%
Dietary Fiber 3.13g 32%
Protein 3.81g 20%
Vitamin C 18.4mg 79%
Iron 1.1mg 16%
Calcium 22.3mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.8
  • 12

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

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