Algonquian Three Sisters Rice - Diabetic

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Algonquian Three Sisters Rice - Diabetic

3 cups chicken stock or water

1 cup long grain brown or wild rice

Pinch coarse salt to taste

1 medium yellow squash, cubed

1 medium zucchini squash, cubed

2 cups of baby lima beans

2 cups of whole-kernel corn

1 red bell pepper, roasted & cut into bite-sized strips

1 green bell pepper, roasted & cut into bit-sized strips

1/4 cup sunflower seed or corn oil

3 cloves garlic, finely diced

1 cup diced onion

1/2 cup chopped fresh parsley

1/4 tsp white pepper

1/4 tsp paprika

 

 

 

 

 

 

In a large, deep pot over medium heat, bring the chicken stock or

water to a rolling boil. Sprinkle in the rice and a pinch of salt,

then lower the heat. Cover and steam for 20 minutes. Gradually add the

squash, lima beans, peppers, and corn; stir well. Cover and steam for

an additional 20 minutes.

 

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. Add the remaining

seasonings; stir thoroughly and remove from the heat.

 

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.

 

 

Nutritional Information (per serving): 195 Cal; 9 g Total Fat; 22 g

Carb; 00 mg Cholesterol; 374 mg Sodium; 5 g Fiber.

Dietary Exchanges: 1-1/2 Bread; 1 Veg; 2 Fat.

 

Source: Enduring Harvests, ©1995 by E. Barrie Kavash was contributed

by Marilyn Helton to dlife.com

Formatted by Chupa Babi in MC: 10.24.04

 

An excerpt: " This special medley of flavors and tastes is so

nutritionally well-balanced, it can be a complete main course or a

colorful side course. "

 

 

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