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Excerpt
The following is an excerpt from the book Lean Mom, Fit Family
by Michael Sena
Published by Rodale; August 2005;$16.95US/$23.95CAN; 1-59486-067-X
Copyright © 2005 Michael Sena

WILD RICE CASSEROLE

6 servings

1 cup brown rice
1/2 cup wild rice
1 red bell pepper, chopped
1 green bell pepper, chopped
1 zucchini, sliced     
1 carrot, sliced
1 rib celery, sliced
1 teaspoon garlic powder
1 teaspoon onion powder
2 tablespoons margarine (no trans fats)
1 cube vegetable bouillon 
2 cups hot water
Salt and ground black pepper to taste 

1. Preheat the oven to 350ºF.

2. Rinse the rice and pour into a 2-quart baking dish. Add the bell peppers, zucchini, carrot, and celery. Stir in the garlic powder, onion powder, and margarine. Pour the hot water over the bouillon cube to dissolve, then add to the rice mixture and cover.

3. Bake for 30 minutes, then check to see if more water needs to be added. Bake for 15 to 30 minutes longer, or until the rice is cooked. Stir well and season with the salt and pepper.

Per serving: 180 calories, 4 g protein, 31 g carbohydrates, 5 g fat, 4 g fiber

Copyright © 2005 Michael Sena