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.