Health-e-Recipes: One-pot dishes simplify meals

By: AMERICAN INSTITUTE FOR CANCER RESEARCH
One-pot dishes are a simple way to add a variety of vegetables to any table. The flexibility of using different ingredients without sacrificing taste is great for picky eaters.

Served over fiber-rich brown rich, this medley includes nutritional staples like carrots and zucchini, which contain beta-carotene and vitamins A, C and K.

Research is currently looking at carotenoids (like beta-carotene) as possible antioxidants that may inhibit cancer cell growth.

Zesty Veggie Stew over Brown Rice

1 tsp. olive oil

1/3 cup thinly sliced onion

2 medium carrots, chopped

1 green bell pepper, chopped

2 medium zucchini, halved lengthwise and sliced

3 cloves garlic, minced

½ cup low-sodium vegetable broth

1 (15 oz.) can chickpeas, drained and rinsed

1 (15 oz.) can no salt added diced tomatoes

1 (15 oz.) can no salt added stewed tomatoes

1 tsp. sugar

½ tsp. ground red pepper, or to taste

Salt and freshly ground black pepper to taste

2 cups hot cooked brown rice

1 Tbsp. fresh parsley, chopped, for garnish (optional)

Pre-heat oil in large saucepan over high heat. Add onion, carrots and bell pepper.

Sauté, stirring frequently, until they soften, about 5 to 6 minutes.

Add zucchini, garlic and vegetable broth and continue cooking, stirring frequently for 3 minutes.

Stir in drained chickpeas and undrained diced and stewed tomatoes, sugar, red pepper and salt and ground black pepper to taste.

Leave uncovered and bring to a boil, stirring gently. Reduce heat and simmer uncovered for 20 minutes; add 2 more minutes if you desire thicker consistency.

Serve over hot brown rice and garnish with parsley, if desired.

Makes 6 servings.

Per serving: 220 calories, 2g total fat (0 g saturated fat), 42 g carbohydrate, 8 g protein, 8 g dietary fiber, 95 mg sodium.

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