1/2 cup raw or natural cashews

2 cups green beans, cut into 1-inch pieces

1 cup carrots, peeled and cut into 1-inch pieces

1 package microwave brown rice to make 1 1/2 cups cooked

1 tablespoon olive oil

1 cup sliced onion

1 teaspoon minced garlic

1/2 teaspoon turmeric

Pinch cayenne

1/2 teaspoon ground cinnamon

1/4 cup raisins

1 cup vegetable broth

Salt

Toast cashews in a toaster oven or under the broiler for 1 minute or until golden. Watch to see they do not burn. Add green beans and carrots to a microwave-safe bowl and microwave on high 2 minutes. Microwave brown rice according to package instructions and measure 1 1/2 cups. Save any remaining rice for another meal.

Heat oil in a large nonstick skillet over medium-high heat. Add the onion and saute 3 minutes. Add the garlic, turmeric, cayenne, cinnamon, raisins, green beans and carrots. Stir to combine ingredients. Add the rice and vegetable broth. Cook to absorb the liquid, about 4 to 5 minutes. Add the cashews. Add salt to taste. Mix well.

Yield: 2 servings.

Per serving: 594 calories (37 percent from fat), 24.7 g fat (4.6 g saturated, 13.2 g monounsaturated), no cholesterol, 14.2 g protein, 86.9 g carbohydrates, 10.0 fiber,163 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.”