“Stuff” Yourself with Hearty Grains
Traditional stuffing tends to be high in refined carbohydrates (like
white bread) and low in health-protective phytochemicals, the natural
substances found only in plant foods. This unique stovetop stuffing,
which features whole-grain rice and combines an assortment of
vegetables with dried fruit, also works well as a pilaf for non-holiday
meals. Fennel enlivens this dish with a hint of anise flavor as well as
texture and color. Dried cranberries provide a splash of color and a
rich source of cancer-fighting flavonoids.
Stovetop Stuffing or Pilaf
2 Tbsp. canola oil
3 medium peeled carrots, cut into 1/2-inch dice
2 medium fennel bulbs (cored, with leaves removed), cut in 1/4-inch dice
1 trimmed celery stalk, cut into 1/4-inch dice
1/2 green bell pepper, seeded and diced
1 medium onion, diced
3 cups long-grain brown rice
1 can (14.5 oz.) fat-free, reduced-sodium chicken broth (or vegetable broth)
3/4 cup dried cranberries
1 tsp. dried thyme
Salt and freshly ground black pepper, to taste
In
large Dutch oven or other large oven-proof casserole dish, heat oil
over medium heat until hot. Add carrots, fennel, celery, bell pepper
and onion. Cook, stirring frequently, about 20 minutes or until
vegetables are tender. Adjust heat if necessary to prevent burning.
Stir in rice, chicken broth, cranberries, thyme, salt and pepper. Add 4 1/4 cups water.
Cover and heat to boiling.
Reduce
heat to low and cook so that liquid barely simmers. (Stuffing can also
be baked in a preheated oven at 325 degrees.) Cook until rice is
tender, about 1 hour 15 minutes.
Stir bottom of pot occasionally and check that liquid is barely simmering, adjusting heat if necessary.
Makes 11 cups or 22 servings.
Per serving: 133 calories, 2 g total fat (less than 1 g saturated fat), 26 g carbohydrate,
3 g protein, 3 g dietary fiber, 72 mg sodium
