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5 A Day

Serves 4.
Each serving is equal to two and one-fourth 5 A Day servings.
This is an official 5 A Day recipe

(source: National Cancer Institute.)


2 tsp olive oil
1 cup yellow onion, diced
3 cloves garlic, minced
1 cup of Arborio or short-grained rice
2 Tbsp pine nuts
2 (10 oz) cans of low-sodium, fat-free vegetable broth
1 (12 oz) package of frozen winter squash, thawed slightly and diced
2 cups fresh kale, finely chopped


Heat oil in a large, shallow saucepan over medium heat. Add salt, onion and garlic, and sauté 2 minutes.

Stir in rice and pine nuts and toast for about 2 minutes, stirring occasionally.

Add ½ cup broth; cook on medium-low heat, stirring often, until liquid is nearly absorbed. Add remaining first can of broth, ½ cup at a time, stirring often until each addition is nearly absorbed before adding the next.

Add diced squash, and from the second can, ½ cup of broth. Stirring often.

Add remaining broth, ½ cup at a time as before.
Along with the last ½ cup of broth, add the kale.
Cook mixture until all broth is absorbed and kale is soft and bright green.

Nutritional analysis per serving: Calories 336, Fat 6g, Calories From Fat 16%, Carbohydrates 62g, Protein 8g, Cholesterol 0mg, Fiber 6g, Sodium 195mg. - 5 a Day



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