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Healthy Recipes

           

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Stovetop Stuffing or Pilaf

  

Traditional stuffing tends to be high in refined carbohydrates (like white bread) and low in health-protective phytochemicals, the natural substances found only in plant foods. This unique stovetop stuffing, which features whole-grain rice and combines an assortment of vegetables with dried fruit, also works well as a pilaf for non-holiday meals. Fennel enlivens this dish with a hint of anise flavor as well as texture and color. Dried cranberries provide a splash of color and a rich source of cancer-fighting flavonoids.  Great for holiday meals or anytime you are cooking up a "feast", you can downsize the recipe for smaller number of diners.

Ingredients

2 Tbsp. extra virgin olive oil or other healthy oil (Note: canola is NOT a healthy oil)
3 medium peeled carrots, cut into 1/2-inch dice
2 medium fennel bulbs (cored, with leaves removed), cut in 1/4-inch dice
1 trimmed celery stalk, cut into 1/4-inch dice
1/2 green bell pepper, seeded and diced
1 medium onion, diced
3 cups long-grain brown rice
1 can (14.5 oz.) fat-free, reduced-sodium chicken broth (or vegetable broth)
3/4 cup dried cranberries
1 tsp. dried thyme
Himalayan or sea salt and freshly ground black pepper, to taste(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)

 

Instructions

1. In large Dutch oven or other large oven-proof casserole dish, heat oil over medium heat until hot. Add carrots, fennel, celery, bell pepper and onion. Cook, stirring frequently, about 20 minutes or until vegetables are tender. Adjust heat if necessary to prevent burning.

2. Stir in rice, chicken broth, cranberries, thyme, salt and pepper. Add 4 1/4 cups water.

3. Cover and heat to boiling.

4. Reduce heat to low and cook so that liquid barely simmers. (Stuffing can also be baked in a preheated oven at 325 degrees.) Cook until rice is tender, about 1 hour 15 minutes.

5. Stir bottom of pot occasionally and check that liquid is barely simmering, adjusting heat if necessary.

Makes 11 cups or 22 servings.

Per serving: 133 calories, 2 g total fat (less than 1 g saturated fat), 26 g carbohydrate, 3 g protein, 3 g dietary fiber, 72 mg sodium

Original recipe and image source: http://www.aicr.org


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