COFFEY BREAK
for
HEALTHY ALTERNATIVES

a different kind of coffee break with Gerry and Ray Coffey

Disease-Free Living Through Fitness and Nutrition

Recipes
GUILT-FREE GOURMET by Gerry & Ray:
Recipes for those who wish to avoid salt/sugar/oils/flesh foods
More Recipes/Books &  Info: gmcoffey@aol.com


Wild And Brown Rice With Leeks, Asparagus And Corn
From: Deborah Wolfe

Recipe By : Vegetarian Times, November 1998 Serving Size : 4

2 cups sliced leeks -- (about 2 large)
2 cups zucchini -- diced (1 medium)
3 cloves garlic -- minced (3 to 4)
1/2 teaspoon turmeric
4 cups water
1 1/2 cups long-grain brown rice
1/2 cup wild rice
2 medium carrots -- diced
1 cup fresh or frozen green peas
2 ears corn -- cut into 1" sections
2 tablespoons minced fresh parsley -- (or 1 tbs. dried)
1/2 teaspoon dried thyme
1/2 teaspoon pepper
1/2 teaspoon salt (Optional)
12 stalks frozen or fresh asparagus -- trimmed and peeled
Preheat oven to 375 degrees.
In a large cast iron skillet or Dutch oven, heat oil; add leeks, zucchini and garlic.
Cook over medium heat about 7 minutes, stirring occasionally.
Add turmeric; cook 1 minute more.
Stir in water, brown rice, wild rice, carrots, peas, corn, parsley, thyme, pepper and salt. Cover and bake 45 minutes.

Remove from oven and fluff with a fork.
Arrange asparagus over top, cover, and bake until liquid is absorbed, about 10 to 15 minutes.
Remove from oven; let stand 10 minutes.
Serve from skillet if desired.
Makes 4 to 6 servings.

Per Serving: 424 Cal.; 10g Prot.; 6g Fat; 91g Carb.; 0 Chol.; 479mg Sod.; 11g Fiber.

NOTES :
Brown rice and wild rice are combined with vegetables for a straight-from-the-hearth meal.
Asparagus, frozen if you can't find fresh, endows the dish with a dash of panache.

Return to Recipes


| Home Page | Articles | Programs | Recipes |

Please feel free to write to us with your comments and questions GMCoffey@aol.com


This site is hosted and maintained by:
The Mary T. and Frank L. Hoffman Family Foundation

Thank you for visiting all-creatures.org.
Since date.gif (991 bytes)