Cooking Done Light

I received an email last night from Mike, one of John’s co-worker friends, asking for some casserole recipes. Mike said “I am looking for some simple casserole type dishes where I can get some chicken and vegetables together in something that’s not so bland and boring. I like to make something for dinner where I can use the left overs for lunch for the next couple of days. I definitely don’t get enough vegetables, so finding new and creative ways to work them into simple dishes is something I’m really interested in.”

Well, according to John, the guys at work gave Mike a pretty hard time about his request (“Dude, what is this – the 1950’s?”) Well guess what Mike – you’re not the only one!! I’ve had a lot of feedback from people looking for casseroles. Let’s face it- they’re fast, economical, feed large groups easily, make great leftovers, and they’re just some damn tasty comfort food!! Plus, today’s casseroles are nothing like those that our mothers used to make – there is a whole new generation of casserole lovers out there. And we all would like to say “thank you” to Mike for being brave enough to step forward and ask for them!

This zesty and simple Spanish style meal is a meatless dish. It is so hearty that it stands perfectly on it’s own, but you can feel free to add some browned lean ground beef or chicken. If you’re not feeling that adventurous, don’t worry – I will be posting more casseroles over the next few days – most of them with the meat included. Also, this casserole is prepared on the stovetop, not the oven like a traditional casserole would be. (I’m trying to start Mike off easy!!)

1 tablespoon extra virgin

1 medium red onion, chopped

1 garlic clove, minced

1 large tomato, chopped

1 large red or green pepper, chopped

1 large potato, diced

1/2 teaspoon paprika

1/4 teaspoon cayenne pepper (you can add more if you like it hot)

1 cup long-grain rice

2 cups low sodium chicken broth

1 large zucchini (or yellow squash) cut into chunks or rounds

2 large carrots, cut into chunks

2 cups green peas ( I replace the peas with chickpeas [garbanzo beans] – or you could use 1 cup of each)

In a large sauce pan heat the olive oil over medium heat for about 1 minute. Add the onion and garlic and stir for 1 minute. Mix in the tomato and green or red pepper, and cook for another 3 minutes. Add the potato, paprika and cayenne pepper and cook for 2 minutes longer.

Stir in the rice and chicken broth and bring to a boil, then reduce the heat to a simmer; cover and simmer for 15 minutes, or until the rice has absorbed most of the broth. Stir in the zucchini, carrots, and peas; cover again and simmer for another 10 minutes.

Makes 4 servings. Per serving: 323 calories, 4 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 37 g carbohydrates, 6 g fiber, 0 g added sugar, 16 g protein, 53 mg sodium, 0 g cholesterol.