Shelly Schultz Arizona Softball
Why
Rice is good for you!
CARBS!
– Are your body’s primary fuel source. You need them! Promotes
healthy brain function
CHOLESTEROL
FREE- Does not contain harmful fats, cholesterol, or sodium
VITAMIN
RICH- Excellent source of niacin, vitamin D, calcium, fibre, iron,
thiamine, and riboflavin
RESISTANT
STARCH- Aids the growth of useful bacteria for normal bowel movements
BLOOD
PRESSURE MANAGEMENT-Low in sodium so it’s great for those suffering from high blood
pressure and hypertension
CANCER
PREVENTION- Brown rice is rich in insoluble fibre which can possible protect
acainst many types of cancers
Summer Squash Risotto with Fresh Garlic, Petite Peas & Basil
2 Tbsp. Olive Oil
1/2 cup Vidalia Onion, chopped
2 garlic cloves, or 1 stalk fresh garlic,
finely minced
1/4 cup white wine
4-5 cups organic vegetable broth
1 cup Arborio rice
2 medium yellow squash
1/2 cup frozen, thawed petite peas
1/4 cup fresh basil, julienned
1 Tbsp. vegan margarine (Earthy-B is
all I use!)
Freshly ground pepper
- Wash squash & cut into 1/2 moons about a 1/2 inch thick. Set aside.
- In a large, heavy saucepan or dutch oven, heat olive oil, & add onion & garlic. Saute for 3-5 minutes over medium heat.
- Stir in the rice, & cook 2 minutes until opaque. Add wine & stir until absorbed.
- Ladle broth into rice, one ladleful at a time, stirring frequently over medium heat, after each addition. Wait until broth is almost completely absorbed before adding more.
- After about 15 minutes, add squash & peas. Continue stirring & adding broth until the vegetables are tender & the rice is al dente but looks creamy, about 5 minutes.
- Remove from heat, add fresh basil, margarine & stir. Season with fresh black pepper & garnish with more fresh basil. For a little extra brightness, top each dish with fresh lemon zest.
Shelly Schultz Arizona Softball
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