Creamy Cruciferous Risotto
This dish is creamy and delicious and packed full of cancer-fighting compounds and fiber. The cayenne pepper adds a little zing. For a variation try substituting broccoli for the Brussels sprouts.
Ingredients
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Main Ingredient
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Serves 4
1 cup dry brown rice
1/2 onion, chopped
3 garlic cloves, sliced
2 cups Brussels sprouts (cut in half)
1/3 head green cabbage, sliced wide
1 1/2 cups vegetable broth, divided
1/4 cup nutritional yeast
1/2 tsp black pepper
1/2 tsp cinnamon
1 T soy sauce*
1/4-1/2 tsp cayenne pepper or Cajun seasoning
Methods/steps
Cook rice according package directions. Set aside.
In a skillet over medium heat, sauté onion and garlic in water or broth for 3 minutes.
Add Brussels sprouts, cabbage, and 1/2 cup broth to the skillet. Cover and let it cook for 5 minutes, or until vegetables are tender.
Mix remaining 1 cup broth, nutritional yeast, black pepper, cinnamon, soy sauce, and cayenne pepper or Cajun seasoning in a small bowl and pour over vegetables. Continue cooking and stir until yeast thickens.
Add cooked rice, stir, and cover. Turn heat to low and let simmer for 5 minutes.
Per serving (1/4 of recipe): 256 calories; 2.2 g fat; 0.4 g saturated fat; 7.4% calories from fat; 0 mg cholesterol; 11.3 g protein; 50.8 g carbohydrate; 5.7 g sugar; 10.5 g fiber; 604 mg sodium; 88 mg calcium; 2 mg iron; 57.9 mg vitamin C; 393 mcg beta-carotene
In a skillet over medium heat, sauté onion and garlic in water or broth for 3 minutes.
Add Brussels sprouts, cabbage, and 1/2 cup broth to the skillet. Cover and let it cook for 5 minutes, or until vegetables are tender.
Mix remaining 1 cup broth, nutritional yeast, black pepper, cinnamon, soy sauce, and cayenne pepper or Cajun seasoning in a small bowl and pour over vegetables. Continue cooking and stir until yeast thickens.
Add cooked rice, stir, and cover. Turn heat to low and let simmer for 5 minutes.
Per serving (1/4 of recipe): 256 calories; 2.2 g fat; 0.4 g saturated fat; 7.4% calories from fat; 0 mg cholesterol; 11.3 g protein; 50.8 g carbohydrate; 5.7 g sugar; 10.5 g fiber; 604 mg sodium; 88 mg calcium; 2 mg iron; 57.9 mg vitamin C; 393 mcg beta-carotene
Additional Tips
*For a gluten free mean, substitute wheat-free tamari for the soy sauce.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by AnnieT
A home made Teriyaki sauce blended into stir-fried sietan and broccoli may make this your favorite quick dinner for family or guests
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