Name: Vegatable Pilaf
Ingredients: 2 ts Vegetable oil; 2 Cloved garlic, minced; 1 md Onion, chopped (about 1 cup); 1 c Uncooked brown rice; 2 c Chicken broth; 1/2 ts Ground cumin; 2 c Broccoli flowerets; 1 c Drozen baby lima beans; 1/4 c Water; 1/2 md Red bell pepper, chopped (about 1/2 cup); 1/2 md Green bell pepper, chopped (about 1/2 cup); 2 Sliced (2 ounces) American cheese, cut into 1 inch strips

CATEGORY	CUISINE	TAG	YIELD
Vegetables, Meats, Grains, Dairy	American		6	Servings

INGREDIENTS

2	ts	Vegetable oil
2		Cloved garlic, minced
1	md	Onion, chopped (about 1 cup)
1	c	Uncooked brown rice
2	c	Chicken broth
1/2	ts	Ground cumin
2	c	Broccoli flowerets
1	c	Drozen baby lima beans
1/4	c	Water
1/2	md	Red bell pepper, chopped (about 1/2 cup)
1/2	md	Green bell pepper, chopped (about 1/2 cup)
2		Sliced (2 ounces) American cheese, cut into 1 inch strips

INSTRUCTIONS

Source: Healthy Meals in Minutes
Prep Time: 10 minutes
Cook Time: 45 minutes
1. In a large skillet, heat oil over medium heat. Add garlic and onion;
cook, stirring frequently for 2 minutes. Add rice, stirring to coat. Cook,
stirring frequently, for 2 minutes.
2. Stir in broth and cumin; cover and bring to a boil. Reduce heat to low
and simmer until liquid is absorbed, about 30 minutes.
3. Add broccoli, lima beans, and water to skillet; cover. Cook until
broccoli is tender, about 8 minutes. Add red and green bell peppers. Cover
and cook until heated through, about 2 minutes.
4. Place cheese strips over vegetables and rice. Cover and cook until
cheese melts, about 1 minute. Serve immediately.
Cook' Tips:
Coating the rice with the oil prevents it from sticking. Using a wooden
spoon, stir the rice into the onion mixture, coating it well.
Try other types of rice for quicker cooking or slightly different textures
and flavor. Short grain rice has a higher starch content and often sticks
together. Long grain rice produces a lighter rice dish. Brown rice has a
nutritious bran coating with a nutty flavor. Usse instant brown rice or
boil-in-a-bag rice. Also consider packaged pilaf or flavored rice mixes.
Health Check:
Lima beans are high in fiber and folic acid.
Brown rice has three times as much fiber as white rice.
Peppers are rich in vitamins A and C. Posted to TNT - Prodigy's Recipe
Exchange Newsletter  by "Lisa Whittington" <wildrose@community.net> on Jun
29, 1997

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