Healthy Recipes

____________________________________________________________________________________

INDIAN VEGETABLE & RICE SKILLET MEAL

(Vegetables y Arroz en Sarten al Estilo Indu)

This recipe is a good source of fiber, which may help protect you against some diseases Ingredients
2 teaspoons vegetable oil 1 onion, chopped 1 teaspoon fresh ginger, minced or 1/2 teaspoon ground ginger 1/2 teaspoon turmeric 1/2 teaspoon cumin powder 2 cups chopped, mixed vegetables such as cauliflower, peppers, carrots, or peas 1 large baking potato, peeled and cubed 1 cup white rice, uncooked 1/2 teaspoon salt (optional) 2 1/2 cups water 1 can (15-ounce) kidney beans, drained and rinsed

Directions
1. Heat oil in a large skillet over medium heat. 2. Add onion, ginger, turmeric and cumin, and stir while cooking for 1 minute. 3. Add remaining ingredients. Bring to a boil, cover, and reduce heat. 4. Simmer 20-25 minutes. Serve hot. 5. Refrigerate leftovers within 2-3 hours

Tip: For a flavor boost, cook cup raisins or diced apples with vegetables.

Bright Ideas:

Source: Oregon State University Extension Service. For more recipes and other resources on eating well for less, visit the OSU web site at http://www.healthyrecipes.oregonstate.edu.
This material was funded in part by the Supplemental Nutrition Assistance Program of USDA. SNAP puts healthy food within reach - call Oregon SafeNet at 1-800-723-3638. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. 2009 Oregon State University. OSU Extension Service cooperating. OSU Extension Service offers educational programs, activities, and materials without discrimination based on race, color, religion, sex, sexual orientation, national origin, age, marital status, disability, or disabled veteran or Vietnam-era veteran status. OSU Extension Service is an Equal Opportunity Employer.