A rice treat with artichoke hearts and bell peppers
4 C vegetable broth
1 red bell pepper, seeded and diced
1 C artichoke hearts, cooked (see hint below)
2 onions, finely chopped
2 C arborio rice
2/3 cup dry white wine
½ C soy Parmesan 'cheese'
4 T minced parsley
In a large saucepan, saute bell pepper, artichoke hearts and onion in 5 T of broth, until soft. Remove. Add rice and cook at high heat 1 minute. Add wine and cook until it is absorbed. Add broth just to cover rice and simmer over medium heat until broth is absorbed. Add more broth and continue cooking broth down until all broth is used and rice is tender (about 20 minutes). Add vegetables and simmer a few minutes more. Stir in soy parmesan and parsley and serve.
4 servings, each 220 calories: 9% from fat (2.37 g), 67% from carbohydrates (34.6 g), 24% from protein (13.8 g). Sodium 297 mg, Fiber 4,2 g.
Healing Heart Hint
Artichoke hearts can be from fresh steamed artichokes or purchased in jars at most markets. Be sure to buy the ones marinated in water, not oil.
|©2000 Dr. Neal Pinckney||Healing Heart