Monday, August 20, 2018

Vegetarian Paella

March 14, 2009 by  
Filed under Healthy Recipes

Recipe Submitted by Jane Rollins, Orlando FL

Ingredients

2 tablespoons extra virgin olive oil
1 medium yellow onion, chopped
1 small green bell pepper, chopped
1 small yellow bell pepper, chopped
4 cloves garlic, minced
1 cup uncooked Valencia or other medium-grain rice
¼ teaspoon saffron strands, crushed
1 14-ounce can diced tomatoes, drained
1 cup frozen lima beans
2 cups vegetable broth
1 cup frozen peas
Lemon wedges for garnish

Directions

Heat olive oil over medium heat in a large skillet. Add onions and bell peppers and cook for 3 minutes; add garlic and cook 1 minute, until fragrant. Add rice and saffron and continue to cook, stirring constantly, for 1 minute more. Stir in tomatoes and lima beans and cook for 1 minute more.

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Add broth and bring to a boil. Boil for 2 minutes and reduce heat to simmer.

Cover and cook for 10 minutes. If needed, add ¼ to ½ cup water or vegetable stock to prevent rice from sticking, then cover and cook another 5 minutes.

Stir in peas and cook until just tender and liquid is absorbed, about 4 minutes. Avoid overcooking; the rice should be just slightly al dente. (If not tender enough, add a bit more water and continue cooking.)

Serve garnished with lemon wedges.

Simple & Healthy Recipe Substitutions

  • Substitute brown rice to increase your fiber intake, as well as several vitamins and minerals. (Additional cooking time and water required.)
  • Use low-sodium canned tomatoes and rinse before use.
  • Substitute ½ to 1 teaspoon turmeric and/or ½ to 1 teaspoon cumin for saffron to reduce cost and increase anti-inflammatory effects.
  • Substitute frozen shelled edamame beans for lima beans to add soy protein.

Nutrition Facts

Yield: 4 to 6 servings
Per serving: 210 Calories, 6 g Fat, 0 mg Cholesterol, 340 mg Sodium, 34 g Total Carbohydrates, 6 g Dietary Fiber, 7 g Protein

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Lettuce Wraps

February 14, 2009 by  
Filed under Healthy Recipes

Recipe Submitted by Amy Becker, Seattle WA

Ingredients

2 very ripe avocados, mashed
3 tomatoes, diced
half of one bell pepper, diced
2 Tbsp onion diced
1 clove fresh garlic, minced
1/4 cup fresh cilantro,chopped
One ear corn, raw with kernels removed
2 tsp fresh lime juice
6-8 large romaine lettuce leaves

Directions

Mix all ingredients (except lettuce) well. Spoon 2-3 tablespoons of mixture onto each lettuce leaf and wrap.

Nutrition Facts

Yield: 3-4 servings (2 wraps per person)
Per serving: 190 Calories, 14 g Total Fat, 2 g Saturated Fat, 0 mg Cholesterol, 23 mg Sodium, 18 g Total Carbohydrates, 7 g Dietary Fiber, 4 g Protein

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