|
|||||||||||||
|
|||||||||||||
|
|||||||||||||
 = 30What's this? |
Mona's Sauteed Veggie Plate
Servings = 2 | Serving size =about 3 cups veggies with 1/2 cup saffron rice
This recipe can be multiplied by 2, 3, 4, 5.
This recipe does not make very good leftovers.
| 1 1/2 cups | water |
| 1/4 tsp | salt |
| 30 | threads saffron |
| 1/2 cup | jasmine rice |
| 4 tsp | extra virgin olive oil |
| 1 cup | cauliflower (cut into small flowerets) |
| 2 Tbsp | pine nuts |
| 3/4 cup | celery - about 2 large stalks (diced) |
| 1 medium | yellow squash (diced) |
| 1 medium | zucchini (1/4 inch dice) |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1 Tbsp | dried oregano |
| 1 tsp | dried thyme |
| 1/2 tsp | dried marjoram |
| 1/8 tsp | dried mint |
| 2 ounces | sheep's milk feta cheese (crumbled) |
In a medium sauce pan, heat the water, salt and saffron. When the water boils stir in the jasmine rice.
Reduce heat to medium-low and simmer, partially covered, for about 15 minutes.
Do not boil away all of the liquid and do not stir the rice.
When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.
While the rice is cooking dice the veggies.
Place the olive oil in a large non-stick skillet over medium-high heat. Add the cauliflower and the pine nuts. Sauté, tossing occasionally, until the cauliflower begins to turn a golden brown (adjust the heat to not let either the cauliflower or nuts burn).
Add the celery as the cauliflower is browned and cook for about 3 - 5 minutes. Add the squash, zucchini, salt, pepper, oregano, thyme, marjoram and mint.
Cook over medium to medium-high heat for about 10 - 15 minutes tossing frequently.
When ready to serve divide the rice evenly in the center of two plates. Surround the rice with the cooked veggies and then sprinkle one ounce of crumbled feta cheese over the top of the cooked vegetables on each plate.
Nutrition Facts
Serving size: about 3 cups veggies with 1/2 cup saffron rice | Servings 2
Calories 451 | Calories from Fat 189
Amount Per Serving (% Daily Value)
Total Fat 22g (33%) | Saturated Fat 6g (31%)
Monounsaturated Fat 10g | Trans Fat 0g
Cholesterol 25 mg (8 %) | Sodium 959 mg (40 %)
Total Carbohydrates 55g (18%) | Sugars 6g
Dietary Fiber 8g (31%) | Protein 13g
Vitamin A 19% | Vitamin C 102 % | Calcium 27% | Iron 31%
Vitamin K 54 mcg | Potassium 1068 mg | Magnesium 108 mg
"The Mediterranean has the color of mackerel, changeable I mean. You don't always know if it is green or violet, you can't even say it's blue, because the next moment the changing reflection has taken on a tint of rose or gray."
-Vincent Van Gogh, Painter
The refrigerator light goes on...
I had this dish at a small Mediterranean diner called Mona’s. It was delicious and I certainly wanted to recreate it. It is so good for you and chock full of monounsaturated fats as well as veggies and fiber. It is higher in sodium as many dishes with rice are. Quite simply, rice requires the addition of salt to make the flavor pop and this adds a fair amount. Even though it is higher in sodium than most of my dishes, it is much less than what I tasted at Mona’s as most chefs tend to over salt their food.