NORTHWOODS COOKS: Healthy U of M Meals

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There is also a feature to browse through recipes that can be searched by ingredient and other categories. Both of these recipes are from the “Good Food on a Budget” section.

Barley stew

1 cup of barley or brown rice

2-1 / 2 cups of water

2 bay leaves

1 tablespoon of oil

4 ounces ground or ground turkey, bone-in

1 cup cooked beans or 1 can pinto or black beans, no salt added

3 medium onions

2 cloves garlic

2 medium carrots

2 zucchini

1/2 pound okra or other vegetable

4 cups fresh or frozen dark green vegetables

2 cans of diced tomatoes, no salt added

1/2 teaspoon cayenne pepper

1-1 / 2 teaspoons dried oregano

salt and pepper to taste

In a colander, rinse the barley under cold water. In a medium saucepan over high heat, bring the barley or rice, water and bay leaves to a boil. Reduce heat to low and cover. Cook until tender and water is absorbed, about 30-40 minutes. Put aside.

Peel, rinse and mince the onions. Peel and mince the garlic. Heat the oil in a large saucepan over medium-high heat. Add the chopped onions, garlic, carrots and other vegetables. Mix well and cook until vegetables are tender, about 5 minutes. If using ground turkey, add and cook until turkey is cooked through, about 5 minutes. Add the tomatoes and their juice and the rinsed and drained beans. Bring to a boil.

Add the spices and stir to combine. Cover and reduce heat and simmer for 15 minutes. Add barley or cooked rice to the mixture and stir. Add more water if necessary. Cook over low heat to blend flavors, about 5 to 10 minutes more. Remove the bay leaves and serve.

Chinese vegetables and rice

1 cup of brown rice

2 tablespoons of oil

1 garlic clove, finely chopped

1 tablespoon of fresh ginger or 1/2 teaspoon of ground ginger

1/2 pound of broccoli

1 carrot

1/2 onion

1/2 cup frozen peas

Add a choice of protein from the list below:

6 oz chicken (about 3/4 breast)

6 oz turkey (about the size of 2 decks of cards)

1/2 package of firm tofu

1/4 cup almonds

Or 1/4 cup peanuts

1/4 cup low sodium soy sauce

1 tablespoon of whole wheat flour

1 tablespoon of brown sugar

1 very small jalapeño or chili, minced

Cook the rice according to the package directions. Reserve and cover to keep warm. While the rice is cooking, prepare a mixture of vegetables. Rinse and chop the broccoli. Peel, rinse and chop the carrots. Rinse and mince the jalapeño. Peel and finely chop the garlic, onions and fresh ginger.

In a small bowl, combine the soy sauce, brown sugar and flour. Add 1 teaspoon of minced jalapeño. Stir. If using tofu, marinate in the sauce and set aside. If you are using chicken or turkey, remove the skin and cut it into small pieces. Heat 1 tablespoon of oil in a pan over medium-high heat. Add the ginger and stir. Add chicken, turkey or tofu.

Cook, stirring occasionally, until lightly browned and cooked through but not dry, about 5 minutes. Remove from the pan and set aside. Add the last tablespoon of oil and the chopped vegetables. Stir frequently and cook until vegetables are tender, about 5 minutes. Add the sauce mixture and bring to a boil. Lower the temperature. Add nuts if you use them or add to your choice of protein. Simmer until the sauce thickens slightly, about 2 minutes. Serve over hot brown rice.

Tip: use all the vegetables on hand. Cut the vegetables into even-sized pieces so that they cook evenly. Add vegetables like carrots first, which take longer to cook. Vegetables with plenty of water, like yellow squash or spinach, should come last.


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