• 3 cups chicken stock or water
  • 1 cup long grain brown or wild rice
  • Pinch coarse salt to taste
  • 1 medium yellow squash, cubed
  • 1 medium zucchini squash, cubed
  • 2 cups of baby lima beans
  • 2 cups of whole-kernel corn
  • 1 red bell pepper, roasted & cut into bite-sized strips
  • 1 green bell pepper, roasted & cut into bit-sized strips
  • 1/4 cup sunflower seed or corn oil
  • 3 cloves garlic, finely diced
  • 1 cup diced onion
  • 1/2 cup chopped fresh parsley
  • 1/4 tsp white pepper
  • 1/4 tsp paprika


  1. In a large, deep pot over medium heat, bring the chicken stock or water to a rolling boil. Sprinkle in the rice and a pinch of salt, then lower the heat. Cover and steam for 20 minutes. Gradually add the squash, lima beans, peppers, and corn; stir well. Cover and steam for an additional 20 minutes.
  2. While this mixture cooks, warm the oil in a medium cast-iron skillet over medium heat. Add the garlic and onions, stirring briskly and cooking for about 5 minutes until garlic and onions are just glistening and translucent, but not brown. Add the remaining seasonings; stir thoroughly and remove fromthe heat.
  3. Stirring thoroughly, add these ingredients to the steaming rice and balance the seasonings and liquids. Steam for a final 5 minutes, covered. Fluff and serve.


This special medley of flavors and tastes is so nutritionally well-balanced, it can be a complete main course or a colorful side course.

Recipe Yield: Prep Time: 15 Minutes - Cost: $``Servings: 10 - Difficulty Level: 2

Content Continues Below ⤵ ↷

Nutritional Information Per Serving:

Calories: 195
Fat: 9 grams
Sodium: 374 milligrams
Carbohydrates: 22 grams

Diabetic Exchanges

1-1/2 Bread; 1 Vegetable; 1-1/2 Fat