Recipe: Vegetable Rice (brown rice with zucchini, peas and tomato)

VEGETABLE RICE

"Brown rice combines with a medley of vegetables and spices in this paella-inspired dish to deliver nutrition and taste in a convenient one-pot meal."

2 1/2 cups fat-free, reduced-sodium vegetable broth
5 strands saffron
1/4 tsp. turmeric
1 cup long grain brown rice, uncooked
2 Tbsp. extra virgin olive oil, divided use
1 medium onion, quartered and thinly sliced
2 cloves garlic, minced
1 medium zucchini, diced
1 medium red bell pepper, diced
1 cup frozen peas (thawed and drained)
1 medium green bell pepper, diced
2 medium ripe tomatoes, diced
1 tsp. dried thyme
1 tsp. paprika
1/2 tsp. salt
1/8 tsp. freshly ground pepper
2 Tbsp. fresh flat-leaf parsley, finely minced (for garnish)
6 lemon wedges (for garnish)

In medium pot heat broth. After it begins to boil, add saffron threads, turmeric and rice. Reduce heat and cover. Cook until liquid is absorbed and rice is tender, about 40-50 minutes. Take off heat and set aside.

Heat oil in large skillet over medium heat. Add onion and garlic. Cook for about 6 to 7 minutes.

Add zucchini, bell pepper, peas and tomatoes to the skillet. Then add thyme, paprika, salt and pepper. Cook for 5 minutes. Cover and simmer, stirring occasionally, for 15 minutes.

Add cooked rice to vegetable mixture, stirring well. Serve hot directly from pan. Garnish with parsley and lemon wedges.

Makes 6 servings

Per serving: 220 calories, 6 g total fat (1 g saturated fat), 36 g carbohydrate, 5 g protein, 5 g dietary fiber, 280 mg sodium.

Source: The American Institute for Cancer Research (AICR)