This recipe is a good way to get vegetables into a meal, and all with easy, one-pot cooking. It features brown rice — the grain of rice with the outer hull removed. The bran and inner grain layers remaining have a light brown color, nutty taste and chewy texture.
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1 tablespoon olive or canola oil
1 Vidalia onion (chopped)
2 garlic cloves (minced)
2 stalks celery (diced)
1 red pepper (sliced in thin strips)
1 cup mushrooms (chopped)
1 medium tomato (chopped)
½ cup brown rice (uncooked, not instant or quick cooking)
8 ounces boneless, skinless chicken thighs, cut into bite sized pieces
2 cups vegetable stock or broth (unsalted or low sodium)
1 teaspoon turmeric
1 cup frozen green beans
- In a stock pot with a tight fitting lid, place all the ingredients except the frozen green beans. Bring to a boil. Reduce heat to low, cover and cook about 35 minutes.
- Stir in green beans, cover and simmer for 8-10 minutes longer. If needed, add ¼ to ½ cup more stock or water if no moisture left in bottom of pot. Ready to eat as soon as green beans are cooked.
Makes 2 servings. Recipe can be doubled or tripled as needed.
Total fat: 16g
Saturated fat: 3g
Trans fat: 0g
Total Carbohydrate: 58g
Contributors: Digestive disease health team dietitians