Creamy Cruciferous Risotto

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Creamy Cruciferous Risotto
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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.

Yields: 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


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

Additional Tips

*For a gluten free meal, substitute wheat-free tamari for the soy sauce.

The Cancer Survivor's Guide:
Foods That Help you Fight Back
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