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Phase 2 Recipes
Legumes and grains are often used together in recipes (for example, beans and rice) so I’m putting them on the same page here.
Pasta is a grain, but Pasta Recipes are on a separate page.
See these pages for other recipes using legumes:
Homestyle Squash and Pinto Beans (served over brown rice) Makes 4 servings. From http://www.pcrm.org/health/recipes: Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. Serve with a salad and fruit wedges.
1/4 cup vegetable broth (or
more, as needed, to sauté in)
Heat broth in a large skillet over medium-high heat. Add the onion, jalapeno, and garlic, and sauté 2 minutes. Stir in squash and zucchini, and sauté 2 minutes. Add beans, tomatoes, and thyme; cover, reduce heat, and simmer 10 minutes. Discard thyme. Serve over the brown rice.
Barley Primavera Recipe sent to me by Michelle Madsen: Real easy and tasty. My kids love it.
1 large onion chopped fine 2 medium carrots chopped fine 1 tbsp. olive oil 1 can of chicken broth (low fat or fat free) or veggie stock About 3/4 cup of pearled barley
Sauté veggies in medium sauce pan med heat for 10 minutes. Add stock and barley, simmer 20 to 30 minutes, or until stock absorbed. (Taste the barley, and if it's still a little too al dente for you, add a little water and let it cook more, as barley can be different sizes.
Curried Barley Four side-dish servings. Source: Better Homes and Gardens. Prep: 10 min. Cook: 18 min.
2 cups water 2/3 cup quick-cooking barley 1/2 cup chopped carrot 1/2 cup chopped onion 1 1/2 teaspoons instant chicken bouillon granules 1 teaspoon curry powder 1 tablespoon toasted sliced almonds 1 tablespoon snipped fresh parsley Fresh parsley (optional)
In a medium saucepan, stir together the water, barley, carrot, onion, chicken bouillon granules, and curry powder.
Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until barley is tender. Uncover; cook for 3 to 5 minutes more or until desired consistency. Stir in almonds and snipped parsley. If desired, garnish with fresh parsley.
Calories: 141, total fat: 2g, sodium: 343mg, carbohydrate: 28g, fiber: 4g, protein: 4g
See Crock Pot Recipes for other recipes using barley.
Kasha with Cabbage
Makes about 2 1/2 cups. From http://www.pcrm.org/health/recipes: Toasted buckwheat groats are known as “kasha” and have a distinctive hearty flavor that goes well with cooked cabbage. Look for kasha in natural food stores and some supermarkets.
2 teaspoons olive oil 1/2 cup kasha 2 cups finely chopped cabbage 1 cup vegetable broth or water 1/4 teaspoon salt
Heat oil in a large saucepan. Add kasha and shredded cabbage and cook over medium high heat, stirring constantly, for 1 minute.
Stir in vegetable broth and salt. Cover and simmer until kasha is tender and all the liquid is absorbed, about 10 minutes.
Broccoli with Kasha and Black Bean Sauce
1 large bunch
broccoli
Cut off broccoli stems. Cut or break the tops into bite-sized florets. Peel the stem with a sharp knife, then slice it into 1/2-inch thick rounds. Set aside.
Into the water in a large saucepan, place kasha and salt. Cover and simmer for about 10 minutes, or until all the liquid has been absorbed.
While kasha is cooking, combine and purée all the remaining ingredients in a food processor or blender.
Just before you are ready to eat, steam broccoli over boiling water for about 5 minutes, or until it is bright green and just tender.
Place a generous about of kasha on each serving plate, then top with steamed broccoli and black-bean sauce.
Garlic and Olive Oil Rice Four servings. Low Fat. From www.unclebens.com.
1 packet Boil-In-Bag Brown Rice 1 clove fresh garlic, minced (or 1/2 teaspoon minced garlic from jar) 1 tablespoon olive oil 1/8 teaspoon red pepper flakes (optional) 1/4 teaspoon salt 1 tablespoon fresh, chopped parsley 1/4 cup fresh grated Parmesan cheese 1/4 cup chopped tomato
Cook rice according to package directions. Sauté garlic and red pepper flakes in olive oil until garlic is slightly golden. Remove from heat. Stir in parsley and salt. Add rice and half the Parmesan cheese to skillet and combine well. Sprinkle remaining Parmesan cheese over rice and top with tomatoes.
Baked Brown Rice with Herbs
1 cup uncooked brown rice 1/2 cup finely chopped onion 1 clove garlic, diced fine 1 3/4 cups chicken stock (or 1 can fat free chicken broth) 1/2 teaspoon basil 1/2 teaspoon rosemary 1 teaspoon salt 1/2 teaspoon black pepper 1 bay leaf 1 tablespoon trans fat free margarine 1 tablespoon olive oil
Combine all ingredients in a medium sized casserole. Cover tightly and bake for 18 minutes or until all the liquid is absorbed. Remove bay leaf and stir before serving.
Salsa Rice
For each serving, use:
1/2 cup cooked brown rice
Just mix the salsa into the rice. If using cold, leftover rice, heat in microwave just before serving.
Rice with Peas and Tomatoes Six servings. This classic soft rice dish is fast and simple to make. The seasonings make up for the lack of butter or cheese.
1-3/4 cups fat-free chicken broth 1 cup long-grain brown rice 8 ounces canned tomatoes in juice 4 cloves garlic, chopped 1 cup frozen green peas 1 teaspoon Italian seasoning Dash pepper 1/2 cup chopped green onion
In medium saucepan, bring broth to a boil. Add rice; cover, reduce heat, and cook 50 minutes, until rice is tender.
Meanwhile, cut up tomatoes; reserve 1/4 cup juice. Combine tomatoes, the 1/4 cup tomato juice, garlic, peas, Italian seasoning, and pepper in a large skillet. Sauté over medium heat five minutes. Let set while rice cooks.
When rice is done, stir into tomato mixture. Heat five to six minutes, until hot. Serve sprinkled with green onion.
Artichoke and Kidney Bean Paella From www.bettycrocker.com: A meatless twist on a traditional Spanish stovetop dish.
1 tablespoon olive oil 1 medium onion, chopped (1/2 cup) 2 garlic cloves, finely chopped 1 can (14 ounces) vegetable broth 1 cup uncooked brown rice* 1 cup frozen green peas 1/2 teaspoon ground turmeric 2 drops red pepper sauce 1 can (15 to 16 ounces) dark red kidney beans, rinsed and drained 1 jar (6 ounces) marinated artichoke hearts, drained
Heat oil in 12-inch skillet over medium-high heat. Cook onion and garlic in oil 3 to 4 minutes, stirring frequently, until crisp-tender.
Stir in broth and rice. Heat to boiling; reduce heat. Cover and simmer 15 minutes.
Stir in remaining ingredients. Cook uncovered 5 to 10 minutes, stirring occasionally, until rice and peas are tender.
*Note: Original recipe called for regular long grain rice.
Spring Vegetable Paella From www.bettycrocker.com: No special pans required! Experience authentic-tasting paella with fresh vegetables, rice, and saffron seasonings. It's quick and easy!
Makes 6 servings and has a whopping 20 grams of fiber per serving.
Cook asparagus and broccoli in enough boiling water to cover in 2-quart saucepan about 4 minutes or until crisp-tender; drain.
Heat oil in 10-inch skillet over medium-high heat. Cook asparagus, broccoli, bell pepper, zucchini and onion in oil about 5 minutes, stirring occasionally, until onion is crisp-tender.
Stir in remaining ingredients. Cook about 5 minutes, stirring frequently, until hot.
This page on-line May 1, 2004
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