Cook with Aloha - From the AICR Test Kitchen - January 2010

After weeks of enjoying holiday food and spirits with family, friends and co-workers, now is the right time to restore some balance to your diet. This week’s recipe is the perfect way to begin. Brown rice combines with a medley of vegetables and spices in this paella-inspired dish to deliver nutrition and taste in a convenient one-pot meal.

The onion, garlic, tomatoes, red bell peppers, peas and zucchini provide vitamins and antioxidants along with taste and consistency that complement each other. Although in strict botanical terms peas are a fruit, they are treated as vegetables in cooking. These edible seeds are no strangers to our fare, having originated in the Mediterranean basin about 5000 BC.

The combination of turmeric, saffron and paprika produces a wonderful balance of flavor and color. The turmeric gives a pleasing yellow tint, adding warmth to the dish. The powerful spice’s active ingredient is curcumin, an antioxidant with anti-inflammatory properties. Some studies indicate that curcumin may slow the growth of certain cancers.

Harvested from the crocus sativus flower by hand, saffron is the world’s most expensive spice. It is believed to have originated from Persia – now modern day Iran.

This healthy dish makes a wonderful leftover because the moisture from the vegetables prevents it from becoming too dry when reheated. It is a great way to start your new year.

2 1/2 cups fat-free, reduced-sodium vegetable broth
5 strands saffron
1/4 tsp. turmeric
1 cup long grain brown rice
2 Tbsp. extra virgin olive oil, divided
1 medium onion, quartered and thinly sliced
2 cloves garlic, minced
1 medium zucchini, diced
1 medium red bell pepper, diced
1 cup frozen peas (thawed and drained)
1 medium green bell pepper, diced
2 medium ripe tomatoes, diced
1 tsp. dried thyme
1 tsp. paprika
1/2 tsp. salt
1/8 tsp. freshly ground pepper
2 Tbsp. fresh flat-leaf parsley, finely minced for garnish
6 lemon wedges for garnish

In medium pot heat broth. After it begins to boil, add saffron threads, turmeric and rice. Reduce heat and cover. Cook until liquid is absorbed and rice is tender, about 40-50 minutes. Take off heat and set aside.

Heat oil in large skillet over medium heat. Add onion and garlic. Cook for about 6 to 7 minutes.

Add zucchini, bell pepper, peas and tomatoes. Then add thyme, paprika, salt and pepper. Cook for 5 minutes. Cover and simmer, stirring occasionally, for 15 minutes.

Per serving: 220 calories, 6 g total fat (1 g saturated fat), 36 g carbohydrate,
5 g protein, 5 g dietary fiber, 280 mg sodium.

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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Vegetable Rice

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