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.