Recipe: Spicy Rice

START THE NEW YEAR WITH ONE-POT MEALS
From the American Institute for Cancer Research

Experts at the American Institute for Cancer Research (AICR) are recommending that, for health reasons, meals move away from meat to highlight vegetables, fruits, whole grains and beans instead.

One easy way to make this change is with one-pot cooking. Vegetables, grains and beans easily lend themselves to casseroles, stews and other one-dish entr es that make healthful and satisfying meals.

These meals can also be a good way to add fiber to your diet, and most Americans don't eat enough fiber. A recent European study found that people who ate the most dietary fiber reduced their risk of colon cancer by 40 percent compared with those who ate the least amount of fiber. An American study done about the same time reached a similar conclusion.

Whole grains, beans and vegetables fill you up without the excess calories of foods high in animal fat. They provide energy throughout the day and help with weight management.

Whole-grain cereals and legumes such as peas, beans and lentils provide lots of fiber. Nuts, seeds and dried fruit also are rich in fiber.

The following recipe is a one-pot meal that combines high-fiber whole grain (brown rice), legumes (garbanzo beans), vegetables (carrots and peppers) and dried fruit (raisins) with some flavorful spices. Try it as is, or with low- or non-fat yogurt on top.

Spicy Rice

1 3/4 cups water
1 1/2 cups non-fat, reduced-sodium chicken broth
1 medium onion, sliced
1 garlic clove, minced
1/2 tsp. cumin
1/2 tsp. turmeric
1/4 tsp. cinnamon
1/4 tsp. ground red pepper
1 bay leaf
1 cup brown rice (uncooked)
1/2 lb. carrots
Salt and pepper, to taste
1 large or 2 small red or green bell peppers
2 cups canned garbanzo beans, rinsed and drained
2 Tbsp. golden raisins

In a large saucepan, bring the water and broth to a boil. Add the onion, garlic, spices and rice, cover and gently simmer for 15 minutes.

Meanwhile, slice the carrots on a slight diagonal, about 1/2 inch thick. Cut the pepper into 1-inch strips.

When the rice mixture has cooked for 15 minutes, add the carrots to the pan plus salt and pepper to taste. Simmer another 15 minutes. Add the bell pepper and beans, and cook for 30 minutes, or until liquid is absorbed. Adjust seasoning with salt and pepper, as needed. Add the raisins to the mixture 2-3 minutes before serving.

Makes 6 servings.

Per serving: 234 calories, 2 g. total fat (0 g. saturated fat), 47 g. carbohydrate, 8 g. protein, 7 g. dietary fiber, 424 mg. sodium.