Lime-Cilantro Rice & Beans

This recipe is based on Archer Farms "Cilantro Lime Rice" from Target. If you are in a hurry, just follow the instructions adding one or two cans of drained and rinsed black beans. While it simmers 15 minutes, steam some broccoli or green beans, toss a salad, and you've got dinner. OR go for a tastier, veggie-filled version such as:

Chop one large onion and saute in very little olive oil (one tablespoon). When it is starting to be well cooked add two or three grated carrots, handful of chopped celery, chopped cabbage if you like, and cook down a few minutes.
Meanwhile rinse and drain two cans of black beans (or, being prudent, take the dried beans you've cooked in large batches ahead of time from the freezer and thaw quickly under running warm water)
Heat water as directed on the package of rice - (I use about 1/4 cup extra due to frying pan and extra ingredients), and add beans, rice, spice packet, and water to the pan, along with extra spices if you want - cumin, adobo seasoning, lime juice, more cilantro if you like). Put on lid, bring to boil then simmer 15 minutes.

If you need to "Dress it up" for the family, use a pizza cutter to make very thin strips from a whole-wheat tortilla, toast/broil till crispy, break up and put on top then sprinkle with Mexican cheese (watch for HyVee 99 cent sale) and put under broiler for just a minute. You can also add olives or sprinkle slices on top, can serve with salsa, sour cream, etc.

Depending on what veggies your kids like, this can be varied greatly -- I sometimes to skip the carrots and add small chunks of butternut squash along with the beans. If your kids like corn, add a can. If your kids don't like veggies, chop or grate them very fine and cook longer during the saute step so they disappear into the mix.

If your kids like wraps, skip the squash and stir in a cup of refried beans and use this as filling.

If you want to skip buying the prepared mix, it has about two cups of rice (with a little dried corn) and the following: sea salt, parmesan cheese, dried green onion, cumin, garlic, lime, cilantro, parsley, crushed red chili pepper flakes. I think you could take 4 cups cooked brown rice, add to sauteed veg along with beans and about a cup of favorite broth/boullion and lots of favorite Mexican spices and lime juice, simmer a while for flavors to get around.

conversation

Hi there! I had some great Mexican rice and beans at Healthy Eating group this morning - easy to vary to taste of your family. It would be even healthier using brown rice, but its so hard to find really healthy things that are fast and convenient, and basmati rice in the mix is higher protein than regular white.
Also brought the book "Feeding People is Easy" by Colin Tudge -- makes me think of the Millenium and how we might work out farming, if we need it. Highly recommended, its not long. I'll put allt he variation for hte recipe in with it.

Honey Whole Wheat Bread

1 1/2 cups whole wheat flour
1 cup white or bean flour
3 Tbsp. yeast
2 3/4 cups water
1/3 cup oil
1/3 cup honey
1 Tbsp. salt
2 Tbsp. wheat gluten
4-5 cups whole wheat flour

In large mixer bowl combine 1 1/2 cups of wheat flour, white or bean flour and yeast. In saucepan heat water, oil, honey and salt just till warm. Add to dry mixture in bowl. Beat at low speed with electric mixer for 30 seconds, scraping sides of bowl constantly. Beat 2 minutes at high speed. Let dough sit in bowl to sponge, 20 minutes. In separate bowl combine 3 cups wheat flour and gluten. Add to sponge mixture and stir in enough of the remaining flour to make a stiff dough. Turn out onto lightly floured surface and knead till smooth and elastic (8-10 minutes). Preheat oven to 200. Shape dough into two loaves; place in 2 greased loaf pans, turn oven off and put loaves in oven to rise 20 minutes. Bake at 350 for 25-30 minutes. Remoe from pans. For a soft crust, put hot bread on a towel to cool.

Cornbread

1 1/4 cups flour
3/4 cup cornmeal
1/4 cup sugar
2 tsp. baking powder
1/2 tsp. salt
1 cup milk
1/4 cup vegetable oil
1 egg, beaten

Heat oven to 400. Grease 8-inch pan. Combine dry ingredients. STir in milk, oil and egg, mixing just until dry ingredients are moistened. Pour batter into prepared pan. Bake 18-20 minutes until wooden pick inserted in center comes out clean.

Black Bean Soup

2 cups cooked black beans (1 can)
1 1/2 cups frozen corn kernels (1 can)
1/2 cup salsa
1/4 cup water
1 Tbsp. lime juice
1/2 tsp. chili powder
1/2 tsp. cumin
cheddar cheese, shredded
sour cream

Combine first seven ingredients in saucepan and bring to a boil. Reduce heat and simmer 5 min. Top with cheese and sour cream.

Chicken Enchilada Soup

Ingredients:

2 cups cooked, shredded chicken
1/2 cup flour
2 8 oz. cans tomato sauce
1 cup milk
6 cups chicken broth
1 Tbsp. chili powder
1 tsp. cumin
1/2 tsp. salt
1/2 tsp. garlic powder
dash red pepper
tomatoes, chopped
monterey jack cheese, shredded
minced jalapeno peppers
tortilla chips, crushed

Directions:

Combine tomato sauce, milk, broth and spices in large pot. Combine chicken and flour in a large zippered plastic bag and shake until chicken is coated. Add coated chicken to pot. Bring to a boil. Reduce heat and simmer 15 min. Serve topped with cheese, jalapenos and chips.

Low-Fat Cream Soup Mix

(equivalent to 9 cans of condensed cream soup)

Ingredients:

2 cups instant dry milk (1 1/4 c. regular dry milk)
3/4 cup corn starch
1/4 cup chicken bouillon granules
2 Tbsp. onion flakes
1 tsp. basil
1 tsp. thyme
1/2 tsp. pepper

Combine all ingredients and mix. Store in airtight container until ready to use. To substitute for 1 can condensed soup, combine 1/3 cup dry mix (1/4 cup if made with regular dry milk) and 1 1/4 cups cool water or liquid from vegetables. Cook over medium heat, stirring until thickened. Add thickened mixture to casseroles as you would a can of soup.

Magic Mix

Ingredients:

4 cups instant dry milk (2 1/3 cups regular dry milk)
1 cup flour (or 1/2 cup cornstarch)
1 cup margarine

Combine ingredients. Mix well until it resembles corn meal. Store in air tight container in refrigerator 6-8 months.

Cream of Broccoli Soup

Ingredients:

1 10-oz pkg. frozen broccoli
2 cups magic mix (recipe to follow)
1 cube chicken bouillon
2 Tbsp. dried onion flakes
4 oz. sharp cheddar cheese, shredded

Magic Mix:

4 cups instant dry milk (2 1/3 cups regular dry milk)
1 cup flour (or 1/2 cup cornstarch)
1 cup margarine

Combine ingredients. Mix well until it resembles corn meal. Store in air tight container in refrigerator 6-8 months.

Directions:

Combine bouillon cube, onion, and broccoli. Cook in about 4 cups water until broccoli is almost tender. Combine Magic Mix with about 1 cup of the broccoli cooking liquid. Stir until smooth. Add mixture to cooked broccoli and bring to a boil. Add cheese and heat to melt.

Note: Soup may be thinned by adding additional water or thickened by adding additional Magic Mix.

Black Bean Chicken Chili

3 cans (15 oz) black beans, drained
2 cups cooked chicken, diced
2 tsp. minced garlic
1 cup diced onions
1 can (14.5 oz) diced tomatoes
1 can (14.5 oz) tomato sauce
2 Tbsp. chili powder
1 Tbsp. ground cumin
2 tsp. ground coriander

Directions:

In a large bowl, combine the ingredients and stir.
Transfer to baking dish or crock pot.
Bake at 325, covered for 2 hrs. (or cook in crock pot on low for 5-6 hrs.)
To cook in a stock pot, simmer chili over low heat for 2-3 hours stirring often until thickened.

Serve with sour cream and shredded cheese.

Sausage Stroganoff Soup

Ingredients:

1 12-oz. pkg. sausage links (or 1 lb. ground sausage)
1 garlic clove, minced (or 1/2 tsp. garlic powder)
1 pkg. scalloped or au gratin potatoes
3 cups water
1 can (14.5 oz) chicken broth
1 jar sliced mushrooms (or 1/2 cup fresh sliced mushrooms)
1 cup half & half (or 1 can evaporated milk, or even 1 cup milk)
1 cup sour cream
2 Tbsp. Dijon mustard

Directions:

In a large saucepan, cook sausage and garlic until sausage lightly browned (about 6 min.)
Stir in contents of potato and sauce packets
Add water, broth and mushrooms
Bring to a boil
Reduce heat
Simmer uncovered 14-16 min or until potatoes are tender
Stir in sour cream, milk and mustard
Heat through but do not boil

Makes 6-8 servings

Allison's Groundnut Stew

Ingredients:

2 green peppers, cut into rings
1 medium onion, cut into rings
2 Tbsp. shortening
1 6-oz. can tomato paste
3/4 cup peanut butter
3 cups chicken broth
1 1/2 tsp. salt
1 tsp. chili powder
1 tsp. sugar
1/2 tsp. ground nutmeg
4 cups cubed, cooked chicken
6 cups hot cooked rice

Suggested Toppings:

coconut
peanuts
raisins
hard-boiled eggs, chopped
bananas, chopped
oranges, cut up
eggplant, chopped
apples, chopped
tomatoes, chopped
carrots, shredded
green pepper, chopped
onion, chopped
pineapple, crushed

Directions:

1. Cook and stir green pepper an onion rings in shortening in hot slow cooker.
2. Combine tomato paste and peanut butter. Stir into slow cooker.
3. Add broth and seasonings. Stir in chicken.
4. Cover. Cook on Low 3 hours.
5. Serve stew over rice and sprinkle with toppings of your choice.

Vegetable Soup

Ingredients:

20 oz. frozen mixed vegetables
20 oz. chopped broccoli
20 oz. frozen hash brown potatoes
2 cans cream of chicken soup
2 cups milk
4 chicken bouillon cubes
6 cups hot water
1 lb. Velveeta
1 chopped onion

Directions:

Dissolve bouillon cubes in hot water. Add mixed vegetables, chopped broccoli, chopped onion and hash brown potatoes. Cook until tender.

In a separate saucepan, combine chicken soup, milk & cheese. Heat until melted. Combined the vegetable mixture and the cheese mixture.

Enjoy!

Brown Rice with Greens and Feta

1 TB olive oil
1 c brown rice
2 1/2 c fat-free vegetable or chicken broth
2 TB sundried tomatoes (I use real)
2 cloves garlic, minced
1 bag baby field greens (5oz) I use spinach
1/2 c crumbled reduced fat feta cheese

1. Heat the oil in a medium saucepan over medium heat. Add the rice and cook for 3 minutes, or until golden. Stir in the broth, tomato, and garlic and bring to a boil. Reduce the heat to low, cover, and simmer 40 minutes or until liquid is absorbed. Remove from the heat and stir in greens. Cover and let stand for 5 minutes. Place ina serving bowl and sprinkle with the cheese.

Quick Vegetable Man'n'Cheese

8 oz shells or elbow pasta
3 c. mixed veggies, like broccoli and cauliflower florets, sliced carrots and chopped bell pepper
1 1/4 c fat-free milk
2 TB cornstarch
2 TB olive oil
1 medium onion, chopped
1 c shredded reduced-fat sharp cheddar cheese
2 oz reduced fat cream cheese

1. Prepare the pasta according to package directions, adding the vegetables to the water during the last 5 minutes of cooking time. Drain and place in a serving bowl.

2. Meanwhile, in a measuring cup, whisk together the milk and cornstarch. Heat the oil in a medium saucepan over medium heat. Add the onion and cook, stirring frequently, for 5 minutes. Add the milk mixture and bring to a boil, stirring constantly. Reduce the heat to medium-low and add the Cheddar and cream cheese. Stir until melted. Pour over the pasta mixture and toss to coat well.

Fruit and Bran Muffins

1 1/2 c shredded bran cereal
1 1/2 c vanilla soy milk
1/2 c br. sugar
1/4 c olive oil
1 egg
1 1/2 c whole wheat flour
1 TB bkg powder
1/2 c dried cranberries
1/2 c dried blueberries
1/4 c almonds
1/4 c confectioners sugar
1 tsp lemon juice

1. Preheat oven to 400. Line 18 muffin pan cups with liners
2. Place the cereal and milk in a large bowl and stir to combine. Stir in the brown sugar, oil, and egg. Add the flour and baking powder and stir just until blended. Stir in the cranberries, blueberries, and almonds.
3. Evenly divide the batter among the mufin cups. Bake for 18 minutes, or until a wooden pick inserted in the centers comes out clean. Remove to a rack and cool for 10 min.
4. In a small bowl, whisk together the confectioners' sugar and lemon juice. Drizzle on top of the muffins on the rack. Let cool completely.

I've had them with and without the powdered sugar. They are good either way. My husband loves them.

Vegetable Quinoa

1 C Quinoa
1 TB extra-virgin olive oil
3 scallions
1 carrot, chopped
1 red bell pepper
4 o small shiitake mushrooms stemmed and chopped
2 c vegetable or chicken broth
1/2 tso thyme

1. Place quinoa in a sieve and rinse under cold running water til it runs clear.
2. Heat oil in saucepan over med heat. Add scallions, carrot, pepper and mushrooms and cook, stirring occasionally for 5 min, or lightly browned. Add quinoa, broth and thyme (I use italian seasoning mix). Bring to a boil. Reduce heat to low, cover, simmer 20 min or until all liquid absorbed.