Brown Rice with Squash and Chickpeas

Ingredients :

4 Teaspoons  Olive Oil
1 Medium  Onion -- Halved And Thinly Sliced
3 Large  Garlic Cloves -- Minced
1 Tablespoon  Grated Fresh Ginger
2 1/2 Cups  Water
1 Cup  Brown Rice
1/2 Cup  Lentils
3/4 Teaspoon  Salt
15 Ounces  Canned Chickpeas -- (1 Can) Rinsed And Drained
2 Cups  Frozen Cubed Butternut Squash
2 Bunches  Broccoli Rabe -- Trimmed And Cut Into 2-Inch Pieces
1/4 Teaspoon  Red Pepper Flakes -- To 1/2 Teaspoon

Method :

1. Heat 2 tablespoons of the oil in a large deep skillet over medium heat. Add the onion. Cook, stirring frequently, for 8 minutes, or until the onion is lightly browned. Add half of the garlic and the ginger. Cook for 1 minutes, stirring constantly. Add the water, rice, lentils, and 1/2 teaspoon of the salt. Bring to a boil. Cover and reduce the heat, and simmer for 30 minutes. Stir in the chickpeas and squash. Cover and cook for 15 to 20 minutes longer, or until the rice is tender.

2. Meanwhile, bring a large pot of water to a boil. Stir in the broccoli rabe and cook for 2 minutes. Drain, reserving 1/4 cup of the cooking water.

3. In the same pot, heat the remaining 2 teaspoons oil over low heat. Add the red pepper flakes and the remaining garlic. Cook, stirring constantly, for 1 minutes, or until the garlic is sizzling but not brown. Add the broccoli rabe and the remaining 1/4 teaspoon salt. Cook, stirring occasionally, for 10 to 12 minutes, or until the broccoli rabe is tender, adding the reserved cooking water if necessary. Serve the rice topped with the broccoli rabe.

AuthorNote :

Chickpeas get high marks for fiber. One-half cup of these buff-colored legumes has 7 grams of fiber. This delicious recipe combines chickpeas with brown rice and lentils, which means you get a triple dose of blood sugar balancing benefits.

Per Serving (excluding unknown items):

337 Calories;
5g Fat (12.8% calories from fat);
13g Protein;
63g Carbohydrate;
11g Dietary Fiber;
0mg Cholesterol;
491mg Sodium. 

Exchanges:

4 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *