Arroz Non Pollo

[Guest guest]

* Exported from MasterCook *

 

Arroz Non Pollo

 

Recipe By :Robin Robertson

Serving Size : 4 Preparation Time :0:00

Categories : Crockpot Low Fat

Rice & Grains Stew

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil -- may use water or broth

1 medium yellow onion -- chopped

1 small carrot -- chopped

2 cloves garlic -- chopped

1/2 teaspoon dried oregano

1/2 teaspoon ground cumin

1/8 teaspoon saffron threads -- *see Note

14 1/2 ounces canned tomatoes -- with their juice

3 cups vegetable stock

1 small red pepper -- seeded and chopped

8 ounces green beans -- cut in 1 " pieces

1 1/2 cups cooked garbanzo beans -- canned or cooked dry,

rinsed

salt and pepper -- to taste

1 cup converted rice -- or Valencia, see Notes

3/4 cup salsa -- hotness level your choice

1/2 cup frozen peas -- thawed

1/2 cup olives with pimentos -- sliced

 

 

1. Heat the oil or water in a large skillet, add onion & carrot, cook

until softened, about 5 minutes. Stir in the oregano, garlic, cumin &

saffron (or turmeric) and cook for 2 minutes longer.

 

2. Transfer the vegetables to a lightly oiled 4 or 6 quart slow cooker and

add tomatoes, stock, bell pepper, green beans, and chickpeas; season with

salt & pepper, cover, and cook on LOW for 6 to 8 hours.

 

3. About an hour before the end of cooking time, stir in the rice, cover,

and cook on LOW until tender.

 

3. About 10 minutes before serving, stir in the salsa, peas and olives.

Cover, adjust seasonings to taste.

 

Source:

" Fresh From the Vegetarian Slow Cooker "

Copyright:

" 2004 "

T(cooking):

" 8:00 "

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving: 534 Calories; 10g Fat (16.7%

calories from fat); 18g Protein; 96g Carbohydrate; 11g Dietary Fiber; 2mg

Cholesterol; 1766mg Sodium. Exchanges: 5 Grain(Starch); 1/2 Lean Meat; 3

Vegetable; 0 Fruit; 2 Fat.

 

NOTES : Use 4 to 6 quart slow cooker

 

Cooking time 6 to 8 hours (rice added during last hour of cooking)

 

Slow cooking helps to enrich and deepen the flavors of this

vegetarian version of arroz con pollo that tastes like the Spanish

classic - but made with chickpeas (garbanzos) instead of chicken.

If you want to make this recipe with regular white or brown rice,

cook the rice separately and add to the slow cooker near the end

of the cooking time. You will also need to reduce the amount of

stock in the recipe by one cup. Turmeric may be substituted for

the saffron to add color. - Notes by the author, Robin Robertson

 

Sue's notes: Drop the oil to lose 3 grams of fat (30 calories),

and if you use white beans instead of garbanzos you change the

taste only slightly and lose a few more calories and fat grams.

Also, Mastercook assumes the stock has 3 grams of fat in it, too,

so be sure to chose a fat-free one if on a plan like McDougall.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 4282 0