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Ингредиенты
- 1 c. wild rice
- 6 c. water
- 1/2 Tbsp. chicken base
- 1/2 c. diced bell peppers, red, green and/or possibly yellow
- 1/2 x onion diced
- 1/2 c. sliced white mushrooms
- 1 c. minced broccoli florets
- 1 c. minced cauliflower
- 1 c. minced tomatoes
- 1/2 c. bottled Italian salad dressing or possibly to taste Green leaf lettuce for serving Avocado slices for serving
Инструкции
- Combine rice and 4 c. water in medium saucepan. Bring to boil over medium heat, reduce heat to low, cover and simmer till almost all liquid is gone, 40 min.
- Mix chicken base with 2 c. water. Add in bell pepper, onion and mushrooms. Stir into cooked rice and continue to simmer over low heat till almost dry, 20 min. (Rice may be done even if there is liquid left; it should be puffed and a little crunchy.)
- Remove from heat, and let cold 1 hour. Chill 1 hour (but no more than 1 day) till ready to serve.
- Just before serving, bring medium pot of water to boil over high heat and add in broccoli and cauliflower. Cook 1 minute, then immerse in ice water. Drain.
- Stir tomatoes, broccoli, cauliflower and Italian dressing to taste into rice mix. Serve on bed of green leaf lettuce and garnish with avocado slices if you like.
- This recipe yields 8 servings.
- Variation: Stir in 1 c. cooked bay shrimp or possibly diced grilled chicken (2 breasts) with fresh vegetables.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 260g | |
| Recipe makes 8 servings | |
| Calories 149 | |
| Calories from Fat 64 | 43% |
| Total Fat 7.09g | 9% |
| Saturated Fat 1.06g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 205mg | 9% |
| Potassium 205mg | 6% |
| Total Carbs 18.92g | 5% |
| Dietary Fiber 2.0g | 7% |
| Sugars 3.06g | 2% |
| Protein 3.74g | 6% |
