Bean and Rice Bake

This recipe is so simple and fast I can't believe I never tried it before recently, and many people probably have their own version, but maybe you'll get some ideas from it anyway.

Rice (we use Texmati Brown) - make the typical amount, 2 cups cooked
Favorite salsa (we use Pace)
Cottage Cheese
2 cans of beans (we use one black and one pinto)
Can of diced Tomatoes with Green Chilies
Grated cheese (mexican blend or cheddar) - enough to sprinkle on top

1 Cook the rice well ahead of time and let it sit out until cool and mostly dry (brown rice tends to hold it's moisture too well and the dish can be soggy)

2 In a large mixing bowl combine rice, about 3/4 C salsa, 3/4 C cottage cheese, all drained beans, and the can of drained tomatoes/chilies. Mix well.

3 Spread in large baking dish and sprinkle with cheese.

4 Bake at 320 deg for 30 minutes or until cheese is well melted and dish is heated through.

We added the tomatoes and chilies recently to give it a bit more kick...you can also just use spicier salsa and add a little more of it. Other variations include different beans (kidney, garbanzo) a little sour cream flavored with taco spice or chili powder. The only thing to keep in mind is that the ratio of dry to wet needs to be maintained...too wet is not yummy and I'm sure too dry is not delicious as well.

Gazpacho salad pita pockets

Gazpacho Salad with Feta

Start to finish: 33 minutes
Makes: 6 servings

• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 pound ripe tomatoes, seeded and coarsely
• 1 cup feta cheese, crumbled
• 1 medium seedless cucumber, peeled and chopped
• 2 to 3 cups arugula, chopped
• 1 medium red onion, chopped
• 6 pieces pita bread

Whisk together oil, lemon juice, salt, and pepper in a large bowl. Add tomato, feta, cucumber, arugula, and onion; toss to coat. Cut each pita in half and open to form a pocket. Fill each half with about 1/2 cup gazpacho mixture. Serve immediately.

Nutrition facts per serving: 252 calories, 8g protein, 23g carbohydrate, 15g fat (5g saturated), 4g fiber

Lettuce Bundles w/Spicy Peanut Noodles

Serves 6 to 8

This is a great dish to serve at a casual lunch or dinner party. Just set out all the ingredients, and let people make their own lettuce bundles. Store-bought roasted duck or chicken can be used.

2 boneless whole duck or chicken breasts

½ cup soy sauce, plus 3 tablespoons for peanut sauce

1 large clove garlic

1 three quarter-inch piece of ginger, peeled & cut in half.

2 ¼ teaspoons ground fresh Chile paste

7 tablespoons smooth, good-quality peanut butter

3 tablespoons unrefined sugar

4 ½ tablespoons peanut oil

Juice of 1 lime

6 ounces vermicelli or capellini (angel hair) noodles

½ cup roughly chopped, toasted Spanish or other peanuts

2 ounces garlic chives or scallions, cut into 4-inch lengths

1 Japanese or Kirby cucumber, thinly sliced

2 heads Boston or other butterhead lettuce leaves separated.

1. Place duck or chicken breast in a resealable plastic bag along with ½ cup soy sauce, and let marinate for 1 hour. Heat a lightly oiled grill or cast iron skillet over medium-high heat until very hot. Grill duck or chicken breasts until cooked through, about 5 to 7 minutes per side for duck and 4 to 6 minutes per side for chicken. Let cool slightly, and shred with your fingers, or cut into ½ inch-wide strips with a knife.
2. In a food processor, pulse garlic and ginger until finely chopped. Add Chile paste, peanut butter, 3 tablespoons soy sauce, sugar, peanut oil, lime juice, and 4 ½ tablespoons water, and pulse until smooth. If a thinner sauce is desired, add 1 or 2 more tablespoons water, and pulse to combine. Set aside.
3. Bring a large pot of salted water to a boil. Add noodles, and cook until al dente, about 8 minutes. Drain in a colander, and rinse with cold water to stop the cooking.
4. Dress the noodles with ½ cup of the peanut sauce, and transfer to a medium serving bowl. If desired, set the bowl into a larger bowl filled with ice to keep the noodles chilled at the table. Arrange peanuts, remaining sauce, and prepared fillings in various serving dishes on the table. Guests can create their own rolls by wrapping noodles, a little sauce, and their choice of meat and fillings in a lettuce leaf.

Merinque Hearts

Makes 4 hearts

1 Egg white

1/8 tsp. cream of tartar

1/4 c. sugar + 2 tsp. unrefined sugar or Lakanto (safe sugar substitute)

1/4 tsp. vanilla

1 cup strawberry frozen yogurt, softened until spreadable

white chocolate curls shaved with a vegetable
peeler from a chunk of white chocolate

With an electric mixer, beat egg white and cream of tartar until very foamy. Gradually sprinkle in sugar, about 1 Tbsp at a time, beating well after each addition. Beat until meringue holds very stiff, shiny peaks. Add vanilla, and beat about 20 seconds longer.

Preheat oven to 225. Cover a baking sheet with parchment. On it, draw 4 heart shapes, each 3 in. at the wildest point. Turn parchment over and, with a knife, spread meringue ¼” thick over each heart shape building up the sides to ½” high.

Bake meringues for 45 minutes. Turn off oven and let meringues dry in oven for 1 ½ hours.

Fill each meringue with softened frozen yogurt. Place in freezer and chill until firm at least an hour.

Top hearts with shaved chocolate.

107 cal. 1g fat 23 g carb 1.9g protein

Whole Wheat Lasagne

4 tbsp. olive oil, divided

1 medium red onion,peeled and sliced

2 peeled garlic cloves ( 1 minced, 2 left whole)

3 cans (14 oz ea ) crushed tomatoes

1 tsp. dried oregano

1 ea. salt and fresh ground black pepper

5 cups (2 lbs) butternut squash pelled an dcut into ½ in cubes

½ tsp. dried thyme

1 lb. Lacinato Kale (dinosaur or Tuscan kale)

9 whole wheat lasagna noodles (about 8 oz.)

1 (15 oz) ricotta cheese

1/8 tsp. ground nutmeg

2 cups shredded mozzarella cheese, divided

Preheat oven to 400. Heat 2 tbsp. olive oil in a 2 – 3 qt pot over medium heat. Add onion and minced garlic, cook stirring occasionally, until onion is soft and translucent, 5 minutes. Add tomatoes, oregano and ½ tsp salt ½ pepper. Reduce heat and simmer until thick, about 30 minutes.

While sauce is cooking, in a glass baking pan, sprinkle squash with thyme, remaining olive oil, and salt and pepper to taste. Add garlic cloves and toss squash mixture to coat with oil. Bake until soft, 10 – 15 minutes.

Meanwhile bring 3 qts. of salted water to boil in large pot.

Reduce oven to 350. Transfer squash and garlic to food processor and puree until smooth.

Tear kale leaves from center ribs and discard ribs. Boil leaves until soft 5 – 8 minutes. Drain and cool. Blot dry and then chop finely.

Bring 3 qts salted water to boil and add noodles and cook until tender to the bite. About 10 minutes.

In a bowl, mix ricotta, nutmeg, 1 cup mozzarella, and remaining ½ tsp ea salt and pepper.

Coat the bottom of the 9 X 13 in pan with 1/3 of tomato mixture (1 ½ cups)

Lay 3 noodles in a singe layer over sauce. Top noodles with squash, spreading evenly. Sprinkle ½ of kale evenly over squash. Arrange 3 more noodles on kale and top with ricotta, spreading evenly. Top with remaining kale and noodles. Cover noodles with remaining tomato sauce and sprinkle remaining mozzarella .

Bake lasagne until juices are bubbling and cheese is melted, about 30 minutes. Let stand for 10 minutes before slicing.

424 cal. 15 g fat 52 carb 20 g protein per serving

Honey Mustard Pasta Salad

If you want to eat this very cold, I suggest completing the first 3 steps the night before and adding the rest the next day.

1 package small noodles (use your favorite - we use spiral rice noodles)
2 chicken breasts
Honey Mustard salad dressing ( we use Brianna's or Newman's Own)
Broccoli
Celery
1 package baby carrots
1 bunch green onions
Mozzarella cheese (the sticks are easier to cut) - keep in fridge until needed


1. Cook noodles per directions. Drain and let cool.

2. Cook chicken to preference - either cut and stir fry or boil and then cut (my preference) Cool.

3. Combine the pasta, chicken and salad dressing (save a little) in a large tupperware bowl and store in the fridge. (If finishing the next day, you may need a little more dressing if the pasta has dried out)

4. Broccoli can be cut into small sections or lightly steamed and cut, but must cool.

5. Cut carrots and celery into small pieces.

6. Chop onions.

7. Add broccoli, carrots, celery and onions to the pasta mix.

8. Cut cheese sticks into small pieces directly into salad.

9. Chill and serve.

Black Bean Salsa Chicken

2-4 chicken breasts
1 jar of favorite salsa
1 can of black beans
1 can of corn
Shredded cheese (cheddar or mexican blend) - enough for spreading on top
Brown rice (Texmati is good, but use your favorite)

1. Make rice according to directions. (Chicken should be done by the time rice is finished)

2. Preheat oven to 350.

3. Line a large baking dish with oversized foil in both directions to create a seal.

4. Place chicken in foil pouch.

5. Mix salsa, beans and corn. Pour over chicken.

6. Bake for 45 minutes. Remove chicken and open foil pouch. Sprinkle cheese on top and put back in oven for 5-10 minutes to melt cheese.

Serve over rice with your favorite vegetable on the side (we eat this with broccoli). Enjoy!