Recipes

Rice and Bean burritos

Prep Time: 20 min
Total Time: 55 min
Makes: 6 servings


Ingredients

1 1/2 cups salsa
1 cup cooked brown rice
2 medium tomatoes, chopped
1 small bell pepper, cut into 1/2-inch pieces
1 can (15 oz) black beans, undrained
1 can (7 ounces) whole kernel corn, drained
6 flour tortillas, (8 inches in diameter)
1 cup shredded cheese

Directions

1. Heat oven to 350°F. Spread 1/2 cup of the salsa in ungreased rectangular baking dish, 13x9x2 inches.
2. Mix rice, tomatoes, bell pepper, black beans and corn. Spread about 1 cup rice mixture on each tortilla; roll up tortilla. Place seam sides down on salsa in baking dish. Spoon remaining 1 cup salsa over tortillas. Sprinkle with cheese.
3. Cover and bake 30 to 35 minutes or until heated through and cheese is melted.

Food for thought

"Don't dig your grave with your own knife and fork."
- English Proverb

Recipes

Swiss Vegetable Casserole

Prep Time: 5 min
Total Time: 45 min
Makes: 4 servings (1/2 cup each)

Ingredents

1 can Cream of Mushroom Soup 1 bag (1 lb) frozen broccoli, carrots and cauliflower
1/3 cup sour cream
6 medium green onions, cut into 1/2-inch pieces (1/2 cup)
1/4 teaspoon pepper
1/2 cup shredded Swiss cheese (4 oz)
1 can french fried onions

Directions

1. Stir in soup, sour cream, black pepper, vegetables, 2/3 cup onion and 1/4 cup cheese in 2 qt casserole dish and cover.
2. Bake at 350 ferrenhite for 40min or until vegetables are tender. Stir
3. Top with remaining onions and cheese. Bake for 5 min more.

Variation
Toss in cubed cooked ham, chicken or tuna for a delicious main-dish casserole.
Do-Ahead
Prepare the casserole up to 24 hours ahead and refrigerate covered. Add 10 minutes to the bake time since the casserole will be cold when placed in the oven.

Food for Thought

“Food is our common ground, a universal experience.”James Beard (1903-1985)

Recipes

Chick Pea and Tomato Curry














Prep Time:30 min
Start to Finish:30 min
Makes:6 servings (1 cup each)

1 tablespoon olive or vegetable oil
1 medium onion, chopped (1/2 cup)
3 cloves garlic, finely chopped
1 tablespoon finely chopped gingerroot
1 tablespoon curry powder
2 cans (15 oz each) chick peas, drained, rinsed
2 cans (14.5 oz each) Muir Glen® organic fire roasted diced tomatoes, undrained
1/2 cup finely chopped fresh cilantro
1 tablespoon fresh lemon juice
1/2 teaspoon coarse salt (kosher or sea salt)
Hot cooked rice, if desired
Plain yogurt, if desired




1. In 3-quart saucepan, heat oil over medium heat. Cook onion, garlic, gingerroot and curry powder in oil about 2 minutes, stirring frequently, until onion is tender.


2. Stir in chick peas and tomatoes. Heat to boiling. Reduce heat; simmer uncovered 15 minutes,
stirring occasionally. Stir in cilantro, lemon juice and salt.


3. Serve over rice; top each serving with yogurt.



Nutrition Information
1 Serving: Calories 270 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 380mg; Total Carbohydrate 42g (Dietary Fiber 10g, Sugars 5g); Protein 12g Percent Daily Value*: Vitamin A 6%; Vitamin C 15%; Calcium 10%; Iron 30% Exchanges: 2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1/2 Very Lean Meat; 1 Fat Carbohydrate Choices: 3 *Percent Daily Values are based on a 2,000 calorie diet.

Reference: http://www.bettycrocker.com/

Current Nutrition research

Food for Thought

"If more of us valued food and cheer and song about hoared gold, it would be a merrier world"
J.R.R. Tolkien