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PREP
TIME: 1 ½ Hours SERVES: 8
INGREDIENTS:
¼ cup diced yellow squash
¼ cup diced zucchini
¼ cup blackeyed peas
¼ cup whole kernel corn
¼ cup lima beans
½ cup diced onion
½ cup diced red bell pepper
¼ cup diced celery
1 tbsp. diced garlic
½ cup sliced mushrooms
2 tbsps. extra virgin olive oil
2 cups long grain converted rice, uncooked
4 cups chicken stock
½ cup tomato sauce
½ tsp. salt
black pepper
METHOD:
 Preheat
oven to 350 degrees F. The interesting thing about this dish is that
any substitutions are acceptable. Should you wish to add chicken, fish
or sausage, it's okay. The important thing is that you assemble all
of your ingredients together. It is best to place the dish in the oven
exactly 1 ½ hours prior to serving.
In
a 5-quart cast iron dutch oven, combine all ingredients. Using a wooden
spoon, stir well to incorporate all flavors. Adjust seasonings if necessary
and feel free to add a touch of your own spices. Cover tightly and bake
for 1 hour or until rice is fluffy and dry. Remove from oven and allow
to sit, covered, 15-20 minutes prior to serving.
Serve
with a great salad.
Nutrition
Facts…then
Calories……………………..238
Total Fat…………………….2gm
Saturated Fat………………..1gm
% Calories From Fat…………..7
Cholesterol………………….9mg
Sodium……………………732mg
Carbohydrate………………49gm
Fiber…………………………3gm
Protein…………………….…6gm
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PREP
TIME: 1 ½ Hours SERVES: 8
INGREDIENTS:
¼ cup diced yellow squash
¼ cup diced zucchini
¼ cup blackeyed peas
¼ cup whole kernel corn
¼ cup lima beans
½ cup diced onion
½ cup diced red bell pepper
¼ cup diced celery
1 tbsp. diced garlic
½ cup sliced mushrooms
2 tbsps. extra virgin olive oil
2 cups long grain converted rice, uncooked
4 cups defatted chicken stock, unsalted
½ cup tomato sauce, no salt added
½ tsp. salt
black pepper
METHOD:
Preheat
oven to 350 degrees F. The interesting thing about this dish is that
any substitutions are acceptable. Should you wish to add chicken, fish
or sausage, it's okay. The important thing is that you assemble all
of your ingredients together. It is best to place the dish in the oven
exactly 1 ½ hours prior to serving.
In
a 5-quart cast iron dutch oven, combine all ingredients. Using a wooden
spoon, stir well to incorporate all flavors. Adjust seasonings if necessary
and feel free to add a touch of your own spices. Cover tightly and bake
for 1 hour or until rice is fluffy and dry. Remove from oven and allow
to sit, covered, 15-20 minutes prior to serving.
Serve
with a great salad.
Nutrition
Facts…now
Calories……………………..233
Total Fat…………………….1gm
Saturated Fat………………..0gm
% Calories From Fat…………..3
Cholesterol………………….0mg
Sodium……………………338mg
Carbohydrate………………489gm
Fiber…………………………3gm
Protein…………………….…8gm
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