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Vegetable Rice Medley Recipe

I keep an herb garden and plant several seasonal vegetables each spring. I can't wait until the farmer's market opens each summer so I can see what tasty squash, beans and greens the real farmers are offering up. Then I can head home and make this recipe.—Andy Anderson, Graham, Washington

This recipe is:

Diabetic Friendly

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Vegetable Rice Medley Recipe

Prep: 25 min. Cook: 20 min.

Yield: 14 Servings

25 20 45

Ingredients

1 medium leek (white portion only), minced
2 garlic cloves, minced
2 teaspoons vegetable oil
4-1/2 cups chicken or vegetable broth
2 cups uncooked long grain rice
1 cup raisins or dried cranberries
2 cups cubed zucchini, yellow summer squash and/or butternut squash
3/4 cup frozen baby lima beans, thawed
1 teaspoon ground turmeric
1/2 teaspoon ground ginger
Dash cayenne pepper
1 cup chopped seeded peeled plum tomatoes
3/4 cup frozen peas, thawed
1/4 cup minced fresh cilantro
Lemon wedges or hot pepper sauce, optional

Directions

In a Dutch oven, saute leek and garlic in oil until tender. Add broth, rice, raisins, squash, lima beans and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Add tomatoes, peas and cilantro; cover and cook 5 minutes longer or until liquid is absorbed and rice is tender. Serve with lemon or hot pepper sauce if desired. Yield: 14 servings.

Nutritional Analysis: One serving (prepared with raisins, zucchini and reduced-sodium chicken broth) equals 182 calories, 2 g fat (0 saturated fat), 1 mg cholesterol, 54 mg sodium, 38 g carbohydrate, 2 g fiber, 5 g protein. Diabetic Exchanges: 2 starch, 1 vegetable.

Originally published as Vegetable Rice Medley in Taste of Home October/November 2000, p47