Basics
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Directions: Basic Breakfast Pancakes
Ingredients: |
Directions:
Combine all dry ingredients in a bowl. In another bowl, stir together all liquid ingredients and add to dry ingredients. Drop by large spoonfuls onto a hot griddle or frying pan that has been sprayed with non-fat cooking spray. Turn only once. Serve with maple syrup, berries, or jam. Makes 12 pancakes, about 4 servings.
Nutrition facts:
Calories: 332
Protein: 9g
Fat: 11g
Carbohydrates: 50g
Sodium: 517mg
Cholesterol: 47mg
Basic Beans and Rice
Ingredients:
1 pound pinto beans, uncooked
6 cups water
1 large onion, chopped
3 cloves garlic, minced
1/2 medium red bell pepper, chopped
1 medium ham hock
2 tablespoons tomato paste
2 teaspoons oregano
2 teaspoons thyme
1/2 teaspoon Tabasco sauce
2 cups rice, uncooked
Directions:
Rinse beans and pick out any stones.
Soak beans overnight in water, or, if preparing the same day, place beans in a pot of water and bring to a boil. Boil for 2 minutes and then turn off heat. Soak beans in the cooking water for 1 hour.
Add all the remamining ingredients to the soaked beans, cover, and bring to a boil. Turn heat down and cook over medium heat for for 1 hour.
Remove ham hock and place on a cutting board. Cool for a few minutes. Using a sharp knife, cut away the fatty skin and reomove the meat from the bone. Chop meat into small pieces and return to pot and continue to cook for 1 hour more. The liquid will have boiled down to a thick, brown sauce, and the beans should be soft, but not mushy.
Prepare rice: Place rice and water in a medium saucepan. Cover and bring to a boil. Without uncovering, reduce heat to simmer and cook for 18 minutes. Turn off heat and allow to rest for 5 minutes.
Serve beans over over rice. Recipe makes 8 servings.
Nutrition Facts
Calories: 407
Total Fat: 3g
Percent Calories from fat: 6%
Protein: 19g
Carbohydrate: 77g
Cholesterol: 10mg
Sodium: 270mg
Basic Baked Rice with Fresh Herbs
Ingredients:
1 pound long-grain white rice, uncooked
2 teaspoons salt
1/2 teaspoons white pepper
4 cups hot water
1 cup fresh parsley, finely chopped
3 tablespoons fresh thyme, finely chopped
2 tablespoons butter or margarine, cut into small pieces
Preheat oven to 400 degrees. Spray a 9x12-inch baking pan with vegetable oil spray. Spread rice, salt and pepper in the pan. For easy handling, place pan on the oven shelf. Pull shelf partially from oven and stir in hot water. Cover pan tightly with foil, and bake 10 minutes. Reduce oven temperature to 350 degrees and continue to bake 30 minutes, or until all water is absorbed and rice is tender. Stir in parsley, thyme and butter. Serve hot. 12 servings.
Nutrition Facts
Calories: 158
Total Fat: 2g
Calories from fat: 12 percent
Protein: 3g
Carbohydrate: 31g
Cholesterol: 5mg
Sodium: 382mg
Basic Roasted Vegetables
Ingredients:
1-1/2 pounds potatoes, red or yellow varieties (6 small potatoes), cut into 2-inch pieces
2 carrots, cut into 2-inch pieces
4 shallots, peeled and halved
8 garlic cloves, divided, minced
2 tablespoons olive oil, divided
1 teaspoon marjoram
1/2 pound green beans, whole
1 red pepper, cut into 2-inch pieces
1 zucchini, cut into 2-inch chunks
10 mushrooms
1/2 teaspoons salt
1/2 teaspoon freshly ground black pepper
Preheat oven to 375 degrees. Wash and dry potatoes and carrots, cut into 2-inch pieces. Place potatoes, carrots, shallots and half of the minced garlic in a bowl and drizzle with 1 tablespoon olive oil. Toss oil and vegetables, add marjoram and mix well. Spray two baking sheets with vegetable oil spray, divide and layer vegetables evenly on sheets. Place baking sheets in oven for 30 minutes. While potatoes and carrots are cooking. Wash and dry remaining vegetables. Cut red pepper and zucchini into 2-inch pieces. Place vegetables in a bowl with clean mushrooms and drizzle with 1 tablespoon olive oil, add remaining garlic and toss gently until blended. After potatoes and carrots have cooked for 30 minutes, remove from oven. Divide the green bean vegetable mixture between the two baking sheets. Mix vegetables with potatoes and carrots, forming a single layer on the baking sheet. Return to oven for another 15 to 20 minutes, cooking until tender. Experiment with this recipe and try seasonal vegetables such as eggplant, yellow squash, turnips, broccoli and cauliflower. Recipe makes 8 servings.
Nutrition Facts
Calories: 134
Total Fat: 4g
Calories from fat: 23%
Protein: 4g
Carbohydrate: 24g
Cholesterol: 0mg
Sodium: 149mg
Basic Split Pea Soup
Ingredients:
2 cups split peas, uncooked
5 cups water, or more if needed
1 bay leaf
1 teaspoon salt
2 cups carrots, chopped
1 cup celery, chopped
1 cup onion, chopped
1 teaspoon thyme
1/2 teaspoon pepper, or more if needed
1 teaspoon garlic powder
Directions:
Rinse and drain split peas.
Combine dried split peas, water, bay leaf, and salt in a large soup pot. Bring to a boil and then reduce heat and simmer for 1 hour.
Stir occasionally to prevent the split peas from sticking, and to make sure that there is enough water. Add water if the soup looks like it is becoming too dry.
Add carrots, celery, onions and seasonings.
Continue to simmer for 30 minutes or longer. Add more water if a thinner soup is desired. Overcooking cannot hurt this soup as long as it is stirred to prevent sticking.
Recipe makes 8 servings.
Nutrition Facts
Calories: 194
Total Fat: 1g
Calories from fat: 3%
Protein: 13g
Carbohydrate: 36g
Cholesterol: 0mg
Sodium: 303mg
