Algonquian Three Sisters Rice

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Wild rice, yellow squash, zucchini and lima beans plus tons of other veggies make this rice dish extremely nutritious. It's also naturally low in sugar, so it's an excellent dish for diabetics.

Ingredients

3 C. chicken stock or water
1 C. long grain brown or wild rice
Pinch coarse salt to taste
1 medium yellow squash, cubed
1 medium zucchini squash, cubed
2 C. of baby lima beans
2 C. of whole-kernel corn
1 red bell pepper, roasted and cut into bite-sized strips
1 green bell pepper, roasted and cut into bit-sized strips
1/4 C. sunflower seed or corn oil
3 cloves garlic, finely diced
1 C. diced onion
1/2 C. chopped fresh parsley
1/4 tsp. white pepper
1/4 tsp. paprika

Directions

In a large, deep pot over medium heat, bring the chicken stock or water to a rolling boil. Sprinkle in the rice and a pinch of salt, then lower the heat. Cover and steam for 20 minutes.Gradually add the squash, lima beans, peppers, and corn; stir well. Cover and steam for an additional 20 minutes.

While this mixture cooks, warm the oil in a medium cast-iron skillet over medium heat. Add the garlic and onions, stirring briskly and cooking for about 5 minutes until garlic and onions are just glistening and translucent, but not brown.

Add the remaining seasonings; stir thoroughly and remove from the heat. Stirring thoroughly, add these ingredients to the steaming rice and balance the seasonings and liquids. Steam for a final 5 minutes, covered. Fluff and serve.

Yield: 10 servings

From: Diabetic Gourmet Magazine