Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Wild Rice | 1 cup cooked (164g) | 166 |
| Chicken | 100g cooked | 165 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Lima Bean | 1/2 cup (85g) cooked | 108 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Corn Oil | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 cups chicken stock or water
- 1 cup long grain brown or wild rice
- pinch coarse salt to taste
- 1 medium yellow squash, cubed
- 1 medium zucchini squash, cubed
- 2 cups of baby lima beans
- 2 cups of whole-kernel corn
- 1 red bell pepper, roasted and cut into bite-sized strips
- 1 green bell pepper, roasted and cut into bit-sized strips
- ¼ cup sunflower seed or corn oil
- 3 cloves garlic, finely diced
- 1 cup diced onion
- ½ cup chopped fresh parsley
- ¼ tsp white pepper
- ¼ tsp paprika
Directions
In a large, deep pot over medium heat, bring the chicken stock or water to a rolling boil.
Sprinkle in the rice and a pinch of salt, then lower the heat.
Cover and steam for 20 minutes.
Gradually add the squash, lima beans, peppers, and corn; stir well.
Cover and steam for an additional 20 minutes.
While this mixture cooks, warm the oil in a medium cast-iron skillet over medium heat.
Add the garlic and onions, stirring briskly and cooking for about 5 minutes until garlic and onions are just glistening and translucent, but not brown.
Add the remaining seasonings; stir thoroughly and remove from the heat.
Stirring thoroughly, add these ingredients to the steaming rice and balance the seasonings and liquids.
Steam for a final 5 minutes, covered.
Fluff and serve.
Category:Healthy Recipes for Diabetic Friends
Category:Brown rice Recipes
Category:Wild rice Recipes
Category:Summer squash Recipes
Category:Zucchini Recipes
Category:Baby lima bean Recipes
Category:Corn Recipes
Category:Red bell pepper Recipes
Category:Green bell pepper Recipes
Category:Garlic Recipes
Category:Onion Recipes