Quick Vegetarian Paella
Despite the length of its ingredient list, this recipe still yields a splendid meal in about 30 minutes. Complete the menu with steamed green beans, and packaged mixed baby greens tossed with bottled orange sections and toasted almond slices.
2 tablespoons extravirgin olive oil reduce this amount
2 cups chopped onion
2 cups (1-inch) chopped green bell pepper
1 cup sliced cremini mushrooms
2 garlic cloves, minced
3 cups uncooked quick-cooking brown rice
2 cups fat-free, less-sodium vegetable broth (such as Swanson Certified Organic)
1 cup water
1 teaspoon saffron threads, crushed, or ground turmeric
1/2 teaspoon dried thyme
2 cups chopped tomato
1 cup frozen green peas
1/2 cup pimiento-stuffed olives, chopped
2 tablespoons chopped fresh flat-leaf parsley
1/4 teaspoon freshly ground black pepper
1 (14-ounce) can artichoke hearts, drained and coarsely chopped
Chopped fresh flat-leaf parsley (optional)
Heat olive oil in a stockpot over medium-high heat. Add onion, bell pepper, mushrooms, and garlic; sauté 5 minutes. Stir in rice and next 4 ingredients (through thyme); bring to a boil. Cover, reduce heat, and simmer 10 minutes.
Stir in tomato, green peas, olives, 2 tablespoons parsley, black pepper, and artichoke hearts. Cook 3 minutes or until rice is tender and mixture is thoroughly heated. Garnish with additional chopped fresh parsley, if desired.
Yield: 5 servings (serving size: about 2 cups)
CALORIES 350 (23% from fat); FAT 8.9g (satfat 1g, monofat 5.1g, polyfat 0.9g); PROTEIN 10.8g; CARBOHYDRATE 62g; FIBER 7.2g; CHOLESTEROL 0.0mg; IRON 3.4mg; SODIUM 686mg; CALCIUM 78mg;
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!