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.

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.

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.

Yummy Vegan Lasagna

Ingredients:

28 oz. spaghetti sauce
1-16 oz bag of spinach leaves
1/2 lb. carrots
1/4 cup chopped fresh parsley
2 cloves minced garlic
1/4 cup canned low-sodium veggie broth
1 lb. herbed tofu, drained (not silken tofu)
8 oz. vegan cream cheese (I used regular cream cheese)
2 Tbs. lemon juice
1/8 teaspoon nutmeg
12 lasagna noodles, cooked
1/4 cup nutritional yeast, (optional for extra "cheesy" goodness)

Directions:

Preheat oven to 375.
Slice carrots and steam, set aside.
Add olive oil to a large skillet, place over medium-high heat until hot.
Add parsley and garlic, saute for 1 minute..
Add carrots and veggie broth; simmer uncovered for 5 min.
Add herbed tofu, vegan cream cheese, and lemon juice; stir well.
Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Stir in nutmeg and nutritional yeast, if using. Remove from heat; keep warm.

Place 4 lasagna noodles in bottom of 9x13 baking dish. spread 1/2 of carrot mixture over top. Spread 1/3 of spaghetti sauce and a layer of spinach leaves on top of that.
Repeat layers. Top with remaining spaghetti sauce. Cover and bake 15 min. at 375 degrees. Uncover and bake an additional 20-30 min. until it is thoroughly heated.

Serves a lot.

Zucchini Lasagna

1/2 lb. ground beef
1/3 c. onion, chopped
1 (15 oz.) can tomato sauce
1/2 tsp. salt
1/2 tsp. oregano
1/4 tsp. basil
1/8 tsp. pepper
4 medium zucchini
1 (8 oz.) container cottage cheese (1 cup)
1 egg
2 Tbsp. flour
1/2 lb. mozzarella cheese, grated

*Preheat oven to 375
*Cook beef and onion 10 minutes, spoon off fat.
*Add tomato sauce, salt, oregano, basil, pepper and heat to boil. Reduce heat and simmer 5 minutes.
*Cut zucchini lengthwise into 1/4" slices.
*Combine cottage cheese and egg.
*Arrange zucchini in bottom of 9" x 13" dish. Sprinkle with Tbsp. flour. Top with cottage cheese and 1/2 meat mixture. Repeat with remaining zucchini and flour. Sprinkle with mozzarella and remaining meat.
*Bake 40 minutes. Let stand 10 min.

Vegetable Curry

2 Tbsp. olive oil
1 spanish onion or red onion
4 garlic cloves, minced
1/4 cup curry powder
2 large zucchini, cut up
1 yellow squash, cut up
1 red bell pepper, cut up
2 Granny Smith apples, cored, peeled and diced
2 cups diced tomatoes, canned or fresh
1/4 cup mango chutney or 2 diced mangoes
Fresh cilantro or yogurt as toppings optional

*In large pot, add olive oil, garlic and onion. Cook 10 minutes. Add curry, zucchini, squash, cover and cook 10 minutes. Add red pepper and apples and tomatoes if fresh, Cook 10 minutes. Add tomatoes if canned, mango chutney or mango, cook 10 minutes. Garnish with cilantro and yogurt optional when serving over rice, pasta, potatoes, etc.

Southwestern Grain Medley

Start to Finish: 30 Minutes; Makes 4 Servings

1/2 cup fresh or frozen corn kernels
1 tsp. extra-virgin olive oil
1 cup cooked quinoa*
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 Tbsp. thinly sliced green onion
2 Tbsp. lime juice
1 Tbsp. extra-virgin olive oil
1-1/2 tsp. finely chopped fresh jalapeno or serrano chile pepper**
1-1/2 tsp. chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and the 1 tsp. oil. Cook and stir about 5 minutes or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 Tbsp. oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g pro.

*Note: Look for quinoa at a health food store or in the grains section of a large supermarket. To cook quinoa, in a small saucepan, add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed.

**Note: Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.