Spanish Vegetable Stew
|Water||1⁄4 Cup (4 tbs)|
|Onions||2 , thinly sliced|
|Garlic||2 Clove (10 gm), minced|
|Green bell pepper||To Taste, seeded and chopped|
|Long grain white and brown rice||2 Cup (32 tbs), uncooked|
|Ground saffron||1⁄2 Teaspoon|
|Vegetable broth/Water||4 1⁄2 Cup (72 tbs)|
|Low sodium canned tomato/Chopped tomatoes||1 1⁄2 Cup (24 tbs), chopped|
|Celery stalks||2 , chopped|
|Corn kernels||1 Cup (16 tbs) (Fresh, Frozen Or Canned)|
|Frozen green peas||1 Cup (16 tbs), thawed|
|Chopped parsley||3 Tablespoon|
Place water, onions, and garlic in a large microwave-safe casserole.
Microwave on high for 6 minutes or until onions are tender.
Add green pepper and rice.
Microwave on high for six minutes.
Add saffron, 3 1/2 cups of the broth or water, tomatoes, celery, and corn to casserole.
Cover with vented microwave-safe plastic wrap.
Microwave on high for 18 minutes or until the liquid is boiling.
Recover casserole and microwave on medium for 55 minutes or until rice is tender.
Add the remaining cup of broth if necessary during this cooking period.
Stir in peas and parsley.
Cover again and let stand for 10 minutes.
Serving size: Complete recipe
Calories 2881 Calories from Fat 67
% Daily Value*
Total Fat 7 g11.4%
Saturated Fat 1.1 g5.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2584.4 mg107.7%
Total Carbohydrates 619 g206.4%
Dietary Fiber 62.3 g249.2%
Sugars 39.3 g
Protein 74 g147.2%
Vitamin A 140.7% Vitamin C 331.8%
Calcium 32.8% Iron 55.3%
*Based on a 2000 Calorie diet