Serves 6   

Tools Needed: Chopping board, kitchen knife, 1 lg, 1 sm, frying pans bowls, measuring cups


  • 1 cup uncooked rice 
  • 2 Tbsps. olive oil, divided 
  • ½ cup chopped onion 
  • ½ cup chopped green peppers
  • 4 ears fresh corn, cut, w/ cob milk 
  • 2 cups vegetable or chicken broth
  • 3 Tbsp. tomato paste 
  • 1 Tbsp. low sodium Worcestershire sauce
  • 2 medium tomatoes, chopped 
  • 3 cloves garlic, crushed and minced


Peel and/or chop the red onions, green peppers, and zucchini. Shuck and cut the kernels off the corn in a bowl, then scrape the cobs again for the corn milk. Compost or discard the shucks, and the remains of the vegetables, or freeze and save for stock.

In a large high-walled pan or Dutch oven, heat 1 Tbsp. of olive oil over medium heat. When shimmering, add the uncooked rice, stirring quickly to disperse the oil throughout the rice. Stir constantly until the rice is a golden brown color (do not allow it to burn! It will make everything bitter!) Immediately add the stock mixture, and stir. Allow to come to a boil. Cover with a tight lid, and reduce heat to a low simmer.

In a separate pan, warm the remaining oil over a medium heat, and add the chopped onion and green peppers. Sautee, stirring occasionally for 3 to 5 minutes, or until the onions are turning translucent. Add the garlic, and saute for another 30 seconds or until fragrant. Remove from heat, and add to the rice, along with the tomatoes and corn. Stir and recover. Stir occasionally to prevent sticking. Cook until rice is tender and all liquid is absorbed (if rice is still not done, add ½ cup of water, and continue to cook.) Season with salt & pepper, or your favorite spice mix. Serve immediately.

Makes a wonderful side dish, or as a entree with a protein like chickpeas, chicken, or fish. Adapts easily to most spices and meats.  

Nutritional Facts: Calories per serving: 150  ~  Total Fat: 3.5g  ~  Sodium: 501g  ~  Sugars: 1g  ~  Protein: 1g ~ Carbohydrates: 29g ~ Fiber: 1g