- 1 cup sliced yellow crookneck squash
- 1 cup frozen peas
- 1 cup sliced mushrooms
- 1 cup chopped onion
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 cup Arborio rice
- 2 cups reduced-sodium chicken broth
- 3 tablespoons chopped fresh basil
- 1/2 teaspoon black pepper
- 1/2 cup Parmesan cheese
In a large saucepan, sauté sliced yellow squash, frozen peas, mushrooms, onion, and garlic in olive oil over medium heat until crisp–tender. Stir in rice and cook for an additional 3 minutes, stirring frequently. Meanwhile, heat broth in a small saucepan. Ladle approximately 1/2 cup of the warm chicken broth into the vegetable–rice mixture. Stir the mixture frequently, allowing each 1/2 cup of broth to be absorbed before adding another 1/2 cup. Continue stirring and adding broth until rice is just tender, and texture is creamy. Add fresh basil, black pepper, and Parmesan cheese. Heat through an additional 3 minutes, stirring constantly. Discard any remaining broth. Serve immediately.
Yield: 4 cups.
Serving size: 1/2 cup.
Nutrition Facts Per Serving:
Calories: 157 calories, Carbohydrates: 26 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 245 mg, Fiber: 2 g
Exchanges per serving: 1 1/2 starch, 1 nonstarchy vegetable, 1/2 fat. Carbohydrate choices: 2.
Sharon Palmer is a registered dietitian and freelance writer in Southern California.