I extremely hate kidney beans. Very much so. They are not good. But chili on the other hand is quite good. The best way to thwart its high fat content is to go meatless. The magic of chili is that the flavors are so strong the meat won't be missed. The right combo of beans and spices. will make a savory and delicious stew. If you know how.
Ingredients
1 can of garbanzo beans, drained and thoroughly rinsed.
1/4 cups of dry barley
1/4 cups of dry lentils
1/4 cup dry rice (white or brown)
1 can petite cut plain tomatoes including juice
1 can vegetable broth
1/3 cup water
1/2 a medium yellow onion diced
6 cloves garlic minced
1 cup frozen vegetables of your choice (broccoli, carrots and cauliflower are good options)
1/4 cup grated Parmesan cheese
3 tsps ground pepper
2 tsps paprika
3 tsps garlic powder
2 tsps oregano
1 tsp salt
1 tsp chili powder
Begin by combing all beans, barley, rice, broth, water, garlic, onion and tomatoes in a medium sized sauce pot. Simmer on medium uncovered for approximately 20 minutes or until all dry beans are nearly tender.
Add in frozen veggies and all spices.
Lower burner to medium low heat and continued simmering uncovered for 15-20 minutes more or until only minimal/thick liquid is left. Stir occasionally during this process.
Turn off the heat. Remove to cool burner on stove. Add cheese and stir.
Taste. Add any additional spice to your preference.
Enjoy a delicious meatless chili without kidney beans. Easy. Nutritious and absolutely delicious.
Saturday, May 23, 2009
Low Fat Labels:
chick peas,
chili,
vegetarian,
veggies
Saturday, January 31, 2009
In my home we prefer turkey sausage, but this recipe will work with regular pork sausage too. Of course turkey sausage is much lower in fat. And that is the aim of this blog. To make tasty low fat meals. However, in the interest of being univeral I must acknowledge that some folks just love regular sausage and this recipe would delight them as well. It uses vegetable broth and condensed cream of celery soup to create an easy and unique sauce.
Ingredients
1 lb. turkey or pork sausage, cut into one inch slices
1 can vegetable broth
1 can condensed cream of celery soup
4 ounces frozen cauliflower
4 ounces frozen red and green bell peppers
1 teaspon dijon mustard
1/2 a large white onion, diced
6 gloves garlic, minced
1/2 bag no yolk egg noodles or traditional pasta
italian spices you like (such as oregano, rosemary and thyme)
few shakes of grated parmasean cheese
Cook your noodles or pasta according to package directions. Set aside.
In large covered skillet brown your sausage. Using a cover to cook it faster and keep the moisture and juices in the pan. We'll want them later.
When sausage is about half way done add fresh onions, garlic, frozen peppers and frozen cauliflower. Add condensed soup, mustard and broth. Stir everything to thoroughly combine. Cook covered for 5 minutes more then remove lid and cook until sauce is thickened. 15-20 minutes. Stirring occasionally. Right at the end add your favorite spices. And some parmasean cheese. Stir to combine.
Sauce will thicken more upon standing several minutes.
Serve sausage sauce mixture over your noodles.
Use hot sausage for a spicy flare. Sweet for a tamer dish.
Sprinkle with more parmasean at serving time as desired.
Ingredients
1 lb. turkey or pork sausage, cut into one inch slices
1 can vegetable broth
1 can condensed cream of celery soup
4 ounces frozen cauliflower
4 ounces frozen red and green bell peppers
1 teaspon dijon mustard
1/2 a large white onion, diced
6 gloves garlic, minced
1/2 bag no yolk egg noodles or traditional pasta
italian spices you like (such as oregano, rosemary and thyme)
few shakes of grated parmasean cheese
Cook your noodles or pasta according to package directions. Set aside.
In large covered skillet brown your sausage. Using a cover to cook it faster and keep the moisture and juices in the pan. We'll want them later.
When sausage is about half way done add fresh onions, garlic, frozen peppers and frozen cauliflower. Add condensed soup, mustard and broth. Stir everything to thoroughly combine. Cook covered for 5 minutes more then remove lid and cook until sauce is thickened. 15-20 minutes. Stirring occasionally. Right at the end add your favorite spices. And some parmasean cheese. Stir to combine.
Sauce will thicken more upon standing several minutes.
Serve sausage sauce mixture over your noodles.
Use hot sausage for a spicy flare. Sweet for a tamer dish.
Sprinkle with more parmasean at serving time as desired.
Sunday, January 25, 2009
Low Fat Labels:
prepared foods,
rice
Those flavored rice packets are on sale all the time. We could buy those same spices and rice separately, but with all the sales on elaborate rice, it's often cheaper just to buy the packet. There are so many possibilities.
You can add any kind of vegetable you want. Meat. Beans. A mixture.
Easy. All in one pot.
Frozen veg add at the beginning of the package directions cooking process. The best part. You don't waste any nutrition. Any juice emitted by the veg into the water is absorbed by the rice.
Lentils are great. They take about 20 minutes to cook and require about 1.25 cups of liquid per 1 cup of lentils. Start lentils and rice at the same time. Adding the appropriate amount of extra of water to the package direcions to hydrate your amount of lentils. Adjust any additions according to how long your rice packet directions specify for cook time.
Add can beans like garbanzo beans in the last five minutes of cooking the rice. Be sure to thoroughly rinse canned beans. As they are packed in salt water.
Add fresh veggie in the last five minutes of cooking your rice.
Cook meat before beginning your rice preparation. When meat is half way done add rice package ingredients to the same pot that contains the partially cooked meat.
Always cooks your rice covered. Rice needs to absorb all the water called for. Without a lid the water will evaporate into steam and your rice will not be done in the time specified. Be sure to monitor the cooking rice carefully. Cover pots of water can boil over easily.
Flavored rice mixes are an easy way to add flavor to your meals without substantial risk or effort. Just cook the product according to the manufacturer's directions integrating any additions at the appropriate time in the cooking process.
A delicious, one pot meal is as easy as adding beans and vegetables to a packet or two of seasoned rice mix.
Enjoy.
You can add any kind of vegetable you want. Meat. Beans. A mixture.
Easy. All in one pot.
Frozen veg add at the beginning of the package directions cooking process. The best part. You don't waste any nutrition. Any juice emitted by the veg into the water is absorbed by the rice.
Lentils are great. They take about 20 minutes to cook and require about 1.25 cups of liquid per 1 cup of lentils. Start lentils and rice at the same time. Adding the appropriate amount of extra of water to the package direcions to hydrate your amount of lentils. Adjust any additions according to how long your rice packet directions specify for cook time.
Add can beans like garbanzo beans in the last five minutes of cooking the rice. Be sure to thoroughly rinse canned beans. As they are packed in salt water.
Add fresh veggie in the last five minutes of cooking your rice.
Cook meat before beginning your rice preparation. When meat is half way done add rice package ingredients to the same pot that contains the partially cooked meat.
Always cooks your rice covered. Rice needs to absorb all the water called for. Without a lid the water will evaporate into steam and your rice will not be done in the time specified. Be sure to monitor the cooking rice carefully. Cover pots of water can boil over easily.
Flavored rice mixes are an easy way to add flavor to your meals without substantial risk or effort. Just cook the product according to the manufacturer's directions integrating any additions at the appropriate time in the cooking process.
A delicious, one pot meal is as easy as adding beans and vegetables to a packet or two of seasoned rice mix.
Enjoy.
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