Algonquian Three Sisters Rice

Algonquian Three Sisters Rice

Wild rice, yellow squash, zucchini and lima beans plus tons of other veggies make this rice dish extremely nutritious. .

Ingredients 3 C. chicken stock or water 1 C. long grain brown or wild rice Pinch coarse salt to taste 1 medium yellow squash, cubed 1 medium zucchini squash, cubed 2 C. of baby lima beans 2 C. of whole-kernel corn 1 red bell pepper, roasted and cut into bite-sized strips 1 green bell pepper, roasted and cut into bit-sized strips 1/4 C. sunflower seed or corn oil 3 cloves garlic, finely diced 1 C. diced onion 1/2 C. chopped fresh parsley 1/4 tsp. white pepper 1/4 tsp. paprika

Directions 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.

Yield: 10 servings

From: Diabetic Gourmet Magazine

Contributed by:

 * Healthy Recipes For Diabetic Friends Y-Group