Here’s a recipe for a whole, great dinner; an old-style Italian speciality that’s so great.  It’s low-fat, no sugar, and healthier.  Serve it on a special occasion, or just because it’s Monday (or Tuesday)!  This is the 43rd day of the Give-Back Diet, and it’s a good day for a good meal.  Try this one.

Dr. Norris J. Chumley’s Broccoli, Beans and Wild Rice Dinner
Serves 2

WILD RICE:
1 ½ cups wild rice
2 cups chicken or vegetable broth
2 cups water
1 small onion, chopped
1 teaspoon olive oil
chopped celery, peppers, mushrooms

One head: Broccoli Rabe or Regular Broccoli (Broccoli Rabe is a delicious bitter type)
2 cloves garlic
1 tablespoon olive oil

2 cups rinsed, drained canned white beans or drained home made beans, cooked

Prepare the rice first.  Wash the rice under cold water.  Add the broth and water in a medium pot along with the rice.  Heat on high until it boils, then let it cook on high for 3 minutes.  Cover, then simmer on the lowest heat possible from 30-45 minutes, or until tender.  Resist the urge to open the lid and peek; if you do it will not cook correctly.  There needs to be steam channels in the rice, and if the lid is opened, they will collapse.  After 30 minutes, you may gently check the rice.  If it is not tender, or if there’s still liquid, continue simmering.

While the rice is cooking, prepare the broccoli and beans.  Wash the broccoli, and slice into pieces 3-4 inches long.  Cut and discard any bottom tough sections.  If it’s broccoli rabe you’re using, great, cook the leaves as well, or remove a few, or all of them if you wish.  In a sauté pan or skillet, place the olive oil and the garlic, chopped or pressed in a garlic press and heat under low heat until the garlic is sizzling.  Add about ¼ cup water, and then add the broccoli.  Cover and sauté for about 5 minutes, or until tender as desired.  Be sure not to overcook!

Open the can of beans and heat in a separate pot or pan.  If you’re using dried beans, follow the package directions.

To serve:  You could layer the rice first, then the beans and then the broccoli rabe, or, you might choose to have them separately.  However you do it, make it beautiful!  Of course, say a prayer or have a moment of silence before the meal.

We would all love you to POST A COMMENT with a recipe, or tell us how you like this one.  Share a story of how you served it to others, please.

If you are new to this column, and new to the Give-Back Diet, welcome!  Please take a look at the whole program here.  And please tell everyone you know about it.