We began with a great breakfast to jump start your day, then a tasty chickpea and egg dish for lunch or dinner. Now we have a flavorful vegetarian dish, perfect for lunch or quick dinner when you are on the go.  This is another crock-pot meal, so you can just throw everything in and have it ready when you get home in the afternoon.  It stores well in the fridge or freezer, making for a healthy, sustaining meal that is packed full of great flavors.

Brown Rice Quinoa Fennel Risotto

This dish, prepared with brown rice and pecorino, creates a gluten and cow dairy free recipe, while vegetarian, packs a lasting satisfaction with the addition of quinoa along with fiber.  Just 30 minutes to prep, then slow cook for 4-6 hours.

• 2 teaspoons fennel seeds
• 1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds
• 1 cup short-grain brown rice
• ½ cup Quinoa
• 1 small carrot, finely chopped
• 1 large shallot, finely chopped
• 4 oz. sliced crimini mushrooms - $1.69
• 2 cloves garlic, minced
• 4 cups reduced-sodium chicken broth, or “no-chicken” broth
• 1/2 cups water, divided
• 1/3 cup dry white wine
• cups frozen French-cut green beans
• 1/2 cup grated pecorino cheese
• 1/3 cup pitted oil-cured black olives, coarsely chopped
• 1 tablespoon freshly grated lemon zest
• Freshly ground pepper, to taste

Directions:

Coat a 4-quart crock-pot with cooking spray.  Crush fennel seeds and combine with diced fennel, brown rice, carrot, shallot, garlic, green beans, olives, lemon zest and mushrooms in the pot.  Add broth, 1 cut water, wine, and stir to combine.  Cover and cook until rice is chewy and risotto is thick and creamy.  On high heat 2 ½ hours, or low heat 4 hours.

Before serving or storing, stir in pecorino.  If it too dry, add water to loosen.

Servings: 6

Nutrition: Calories 353; Fat 8g, Carbs 56g, protein 14g