Algonquian Three Sisters Rice
Source of Recipe
About.com
List of Ingredients
Makes 10 servings.
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
Recipe
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.
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