Wednesday, January 5, 2011


In the Chicago Tribune today in the "Good Eating" section, there was an article about "ways to eat better in 2011".
Some suggestions are; try to eat one vegetarian meal one day each week. Try proteins that are from plants rather than animals like lentils, beans or tofu. Use more whole grains like whole grain brown rice, quinoa or whole wheat pasta. Of course adding more fruits and vegetables, especially raw. Finally, eliminate hydrogenated fats and margarine and use olive or canola oil..READ LABELS!!!!
Here is a recipe that incorporates many of these ideas.
1 cup uncooked whole grain brown rice
1 (15 oz) can petite diced tomatoes
6 medium chopped cloves of garlic
1 medium jalapeno, cored and finely chopped. If you like spicy, leave ribs in with seeds
1 (15 oz) can black beans drained and rinsed
1/4 cup chopped fresh oregano
1/4 cup fresh chopped Italian parsley (or cilantro if you like)
2 tbl olive oil
2 tsp ground cumin
1 tsp chili powder
Cook rice according to package instructions. While the rice cooks, drain the tomatoes, reserving the juice into a measuring cup. Add water if necessary to reach 1 cup total liquid.
In a saute pan, heat oil over medium-high heat. Add garlic and jalapeno until garlic browns, about 1 minute. Add the beans, cumin, chili powder and 2 tsp salt. Stir to incorporate for about 30 seconds. Stir in tomato juice and bring to a boil. Cook at a low boil until the beans absorb most of the liquid, about 5-7 minutes. Add the tomatoes, oregano, parsley and rice. Stir until rice is warm and serve immediately. You can add other vegetables if you like to make it even healthier!
Hearty Meal!

No comments:

Post a Comment