Algonquian Three Sisters Rice
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Nutrition Facts |
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| Makes 10 servings |
| Amount Per Serving |
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| Calories |
210.1 |
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| Total Carbs |
30.5 g |
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| Dietary Fiber |
5.1 g |
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| Sugars |
3.6 g |
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| Total Fat |
6.8 g |
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| Saturated Fat |
0.9 g |
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| Unsaturated Fat |
6 g |
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| Potassium |
278.4 mg |
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| Protein |
8.2 g |
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| Sodium |
155 mg |
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Dietary Exchanges
1 Fat, 1 1/2 Starch, 1 Vegetable
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| See the Detailed Nutritional Analysis |
| Powered by ESHA |
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Ingredients
3
cup
low fat unsalted chicken broth
(or water)
1
cup
Rice, wild, dry
(or long grain brown rice)
1
pinch
kosher salt
(or to taste)
1
Squash, summer, all types, fresh, medium
, cubed
(preferably yellow squash)
1
medium zucchini
, cubed
2
cup
Beans, lima, baby, frozen
2
cup
Corn, yellow, sweet, kernels, fresh
1
medium red bell peppers
, roasted & cut into bite-sized strips
1
chopped green bell peppers
, roasted & cut into bit-sized strips
0.25
cup
Oil, sunflower
(or corn oil)
3
medium garlic cloves
, finely diced
1
cup
fresh chopped onion
, diced
0.5
cup
chopped parsley
, fresh
0.25
tsp
white pepper
0.25
tsp
paprika
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Directions
1 In a large, deep pot over medium heat, bring the chicken stock or water to a rolling boil.
2 Sprinkle in the rice and a pinch of salt, then lower the heat. Cover and steam for 20 minutes.
3 Gradually add the squash, lima beans, peppers, and corn, stir well. Cover and steam for an additional 20 minutes.
4 While this mixture cooks, warm the oil in a medium cast iron skillet over medium heat. Add the garlic and onions, stirring briskly and cooking for about 5 minutes until garlic and onions are just glistening and translucent, but not brown.
5 Add the remaining seasonings, stir thoroughly and remove from the heat.
6 Stirring thoroughly, add these ingredients to the steaming rice and balance the seasonings and liquids. Steam for a final 5 minutes, covered. Fluff and serve.
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