Archive for the ‘Whole Grains’ Category

Zucchini, Bean and Rice Skillet

October 10, 2011

This recipe originally came from here.  I adapted it to what I had on hand and how we like to eat.  This is good for a quick week night meal because it is fast and I usually have all the ingredients on hand. For a more name brand canned recipe check out the link.

  • 1 tablespoon olive oil
  • 1-1/2 cups quartered lengthwise, sliced zucchini
  • 1/4 cup diced onion
  • 1/2 cup diced green bell pepper
  • 1 can Black Beans, drained, rinsed or 1 1/2 of whatever beans you have on hand, today it was a pinto, kidney, red bean mix I had in the freezer
  • 1 can (14.5 oz each) Diced Tomatoes, undrained or half a bottle of bottled tomatoes
  • 2 cups cooked brown rice
  • salt and pepper to taste
  • 1/2 cup shredded Cheddar and Monterey Jack cheese blend

Sautee onion, bell pepper and zucchini in olive oil until tender.  Add all other ingredients except cheese.  Cook until warmed through.  Top with cheese.

 

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Portobella Mushroom Ragu

March 14, 2011

2 T olive oil

1 medium red onion, diced

2 cloves garlic, minced

2 6oz packages of portabella mushrooms, cleaned and diced

1/2 tsp thyme

1 15oz can chopped tomatoes

salt and pepper to taste

Sautee onions in olive oil until lightly browned, stirring often.  Add garlic and sautee another minute.  Stir in mushrooms and thyme. Continue cooking over high heat until mushrooms have softened and given off their juices.  Add tomatoes and cook until mizture is thick.

Serve over wheat berry, bulgur wheat pilaf or cornmeal polenta.  I used bulgur.

cal: 92, fat: 5g, sat. fat: 1g, carbs: 10g, fiber: 3g, sugars: 5g, protein: 3g, sodium: 238mg, cholesterol: 1g

Hummus & Tahini

June 29, 2010

I recently experimented making hummus.  I am so glad that I finally gave it a try because it was so easy and very yummy.  The recipe calls for a can of garbanzo beans.  Those work well, but I also really like to buy dried beans and make them up myself.  I soak all day, drain soaking water, add new water and cook in the crock pot on low overnight.  They store well in the freezer, just drain before storing or they will get mushy.

I also made my own tahini.  It was so much cheaper than buy a large jar that I knew would take me forever to get through.  Sesame seeds are really cheap when you get them from the bulk foods bins.

Hummus

  • 1 16 oz can of chickpeas or garbanzo beans
  • 1/4 cup liquid from can of chickpeas
  • 3-5 tablespoons lemon juice (depending on taste)
  • 1 1/2 tablespoons tahini
  • 2 cloves garlic, crushed
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

 
Tahini- this recipe can be reduced to half or even less
  • 5 cups sesame seeds
  • 1 1/2 cups olive oil or vegetable oil

Toast sesame seeds for 5-10 minutes in a pan on the stove top, tossing the seeds frequently with a spatula. Do not allow to brown. Cool for 20 minutes.

Pour sesame seeds into food processor and add oil. Blend for 2 minutes. Check for consistency. The goal is a thick, yet pourable texture. Add more oil and blend until desired consistency.

Tahini should be stored in the refrigerator in a tightly closed container. It will keep for up to 3 months.

Stuffed Bell Peppers

June 21, 2010

When we ran into some big bell peppers at the farmers market last week 3 for $1 I knew stuffed bell peppers were in our future.  I hadn’t actually ever made them before so I made up the recipe and it turned out pretty well.  Since I made it up and wasn’t measuring I don’t have exact quantities on the ingredients.

saute onion, garlic, and carrots (other veggies too if you are adding any) in a skillet with very little olive oil

brown ground turkey in a separate pan, drain and rinse well

combine veggies with turkey, add some tomato sauce and salsa or hot sauce and cook until sauce thickens up a bit.  Add cooked brown rice to mixture.

Gut out bell peppers and add mixture.  Replace tops.  Bake at 350 for 20-25 minutes.

Whole Wheat Pizza Dough

June 20, 2010

It is Saturday and we wanted a treat.  Pizza isn’t in our normal repertoire these days so we thought it would be fun.  We loaded with  veggies and went light on the cheese.  We are also completely addicted to Hormel turkey pepperoni and think it could almost be considered healthy!

  • 1 teaspoon honey
  • 1 1/2 cups warm water (110 degrees F/45 degrees C)
  • 1 tablespoon active dry yeast
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 3 1/4 cups whole wheat flour
  • 1 t. italian seasoning

Put the ingredients in the bread machine on the dough setting.  Roll out crust and pre-cook the crust for 5 min at 500 degrees. Then add toppings and cook for an additional 14 minutes at 425.

Energy Bars

June 6, 2010

James and I are working on eating healthy.  I am hoping one of these bars paired with a hard egg or egg white will make a good snack.  This recipe comes from Trainermomma.com who got it from snackgirl.com.  I followed the recipe except I didn’t have any plain non-fat yogurt so I used vanilla low-fat (so there will be some extra calories).  I also substituted whole wheat flour for all-purpose flour.

While I was making these I thought of a few more things that I would like to add- some vanilla or unflavored protein powder, vanilla extract (for next time when I do have plain yogurt on hand), raw sunflower seed or another seed/nut.  I would also like to try cutting out the brown sugar and using something else.  Stay tuned for updates.


1 3/4 cup all-purpose flour
2 cups rolled oats
2/3 cup brown sugar
1/2 cup raisins
1/2 teaspoon salt
1/2 teaspoon cinnamon
1 1/2 cups plain yogurt, fat-free
1/4 cup canola oil

Preheat oven to 375 F. Spray 24 muffin cups with non-stick spray. Mix dry ingredients together with hands and then add wet ingredients. Mix thoroughly until combined.

Place approximately 1 1/2 tablespoons of the batter in each muffin cup. Bake for 12-15 minutes.

Makes 24 “bars”
138 calories each

Chicken Casserole

March 22, 2010

This is a good basic casserole.  We cut it in half so we didn’t have leftovers for days.  I added onion powder and garlic powder, but I think that it could have used something else.  Let me know if you come  up with any grand ideas.

Chicken Casserole

by www.trainermomma.com

3 chicken breasts, cooked and cubed
2 cans of cream of chicken soup, reduced fat
1 soup can of skim milk
8 oz whole wheat pasta (any kind), cooked
1 cup reduced fat shredded cheddar cheese
pepper
whole wheat bread crumbs

Mix the chicken, soup, milk, pasta and about 1/2 cup of cheese. Now go to town with the pepper.  Pour mixture into a 9×13 casserole dish and cover top with bread crumbs.

Bake at 350 degrees for 30 minutes.

Remove from oven and sprinkle the rest of the cheese on top.

Makes 12 servings.
288 calories per serving.

Bulgur with Roasted Eggplant and Peppers

January 4, 2010

This does not look pretty, but it tastes good.  I changed the spices to mint and dill because it was what I had and still middle eastern.  We definitely got our whole grains in for this meal.

Ingredients

  • 5  cups  (1-inch) cubed peeled eggplant (about 1 pound)
  • 3/4  teaspoon  salt, divided
  • 1 1/2  cups  chopped red bell pepper
  • 1 1/2  cups  chopped yellow bell pepper
  • 2  cups  chopped onion
  • 2  tablespoons  and 1/4 teaspoon olive oil, divided
  • Cooking spray
  • 1/4  teaspoon  freshly ground black pepper
  • 1  whole garlic head
  • 1  teaspoon  ground cumin
  • 1/2  teaspoon  ground turmeric
  • 1/4  teaspoon  ground ginger
  • 1  (15.75-ounce) can fat-free, less-sodium chicken broth
  • 1  cup  coarsely ground uncooked bulgur wheat
  • 2  tablespoons  chopped fresh parsley
  • 1  tablespoon  fresh lemon juice

Preparation

Preheat oven to 450°.

Place eggplant in a colander. Sprinkle with 1/2 teaspoon salt; toss. Let stand 20 minutes. Drain and pat dry with paper towels. Combine eggplant, bell peppers, onion, and 1 tablespoon oil in a large bowl; toss well. Spread eggplant mixture evenly in a jelly-roll pan coated with cooking spray; sprinkle with 1/4 teaspoon salt and black pepper.

Remove white, papery skin from garlic head (do not peel or separate the cloves). Cut off top 1/4 inch of garlic head using a serrated knife; discard top. Rub 1/4 teaspoon oil over bottom portion of garlic head. Add garlic head, cut side up, to eggplant mixture. Bake at 450° for 40 minutes or until vegetables are browned, stirring occasionally.

Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Add cumin, turmeric, ginger, and chicken broth. Bring to a boil. Stir in bulgur; cover, reduce heat, and simmer over medium-low heat 20 minutes or until liquid is absorbed.

Remove garlic from eggplant mixture. Separate cloves; squeeze to extract garlic pulp. Discard skins. Stir garlic pulp, eggplant mixture, parsley, and lemon juice into bulgur mixture.