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1. 15-Minute Chili

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3. Creamy Parmesan-Basil Ham and Penne

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Book Description

Readers can pick up a few prepared foods at the supermarket and create a dish in less than 30 minutes that tastes like they cooked for hours. More than 150 recipes feature ingredients from the deli, salad bar, and freezer sections of the grocery store. Special hints on how to find ingredients in the store are also featured, and a map of the usual placement of foods in the grocery store is included.

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Express Lane Diabetic Cooking: Hassle-Free Meals Using Ingredients from the Deli, Salad Bar, and Freezer Sections of Your Grocery Store

Authors: Robyn Webb

Date: September 2000

ISBN: 1580400051

Publisher: American Diabetes Association

Paperback

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Serves 6
Serving size: 1 cup rice, 1/2 cup vegetables

• 2 tsp olive oil

• 1 cup diced onion

• 2 cups sliced green or red bell peppers

• 1 cup sliced zucchini

• 1/2 cup sliced yellow squash

• 1/2 cup sliced carrots

• 2 cups diced tomatoes

• 2 cups long-grain rice

• 3 1/2 cups low-fat, low-sodium chicken broth

• Pinch saffron threads

• Fresh ground pepper and salt to taste

1. In a large stockpot or Dutch oven over medium-high heat, heat the oil. Add the onion, peppers, zucchini, and yellow squash and saute for 5 minutes.

2. Add the carrots and tomatoes and saute for 5 minutes more.

3. Add the rice and saute for 3 minutes.

4. Add the broth and saffron and bring to a boil. Lower the heat, cover and simmer for 20 minutes until rice is tender and has absorbed the broth. Add salt and pepper to taste.

Per serving: Calories 290; Calories from Fat 21; Total Fat 2 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium; 294 mg; Carbohydrate 59 g; Dietary Fiber 3 g; Sugars 5 g; Protein 8 g

More From This Book:

1. 15-Minute Chili

2. Curried Shrimp and Butternut Squash Soup

3. Creamy Parmesan-Basil Ham and Penne

4. Spanish Vegetable Paella

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