- Diabetic Gourmet Magazine - https://diabeticgourmet.com -

Algonquian Three Sisters Rice



  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.

Nutritional Information Per Serving:

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

Diabetic Exchanges

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

Source: Enduring Harvests: A Treasury of Native American Foods For Every Season