September 22, 2009 at 8:44 am (Beans, Entrée, Rice, Veggies)
Tags: Fat Free, McDougall, Vegan
Bajan Beans In A Flat Bowl
Leftover Bajan Beans Packed Up In 4 Cup Bowls
Just Starting To Cook After Squash, Rice, & Tomatoes Have Been Added
Sautéing Onions and Peppers in Fat Free Veggie Broth
Chopped Onion, Green & Yellow Bell Pepper, Serrano Chili, Cilantro
Chopped Butternut Squash In Large Mixing Bowl
Bajan Bean Ingredients
This is modified from a recipe I found on the http://www.fatfree.com/ website. The post said that this recipe was based on one from Gabe Mirkin’s book.
1 onion, chopped,
2 cloves garlic, minced
1 green bell pepper, chopped
1 sweet yellow bell pepper, chopped
1 Serrano Chile pepper, minced
3 cups fat free veggie broth
1 14.5 oz can chopped tomatoes
1 butternut squash, peeled and chopped
1 cup brown rice
1 can small white beans, drained (12-16 oz?)
1 can black beans, drained
1 cup frozen corn
1 cup cilantro, chopped, loosely packed.
Saute the onion, garlic, two bell peppers and Serrano Chile pepper in 1/2
cup of the veggie broth for about 10 minutes. Add the remaining veggie broth,
tomatoes, squash and rice. Bring to a boil, reduce heat & cover, simmer 1 hour. Stir in the beans, corn, and cilantro and heat through, about 5 minutes.
Notes: This was very good. For detailed instructions on chopping a butternut squash, check out this link.
September 14, 2009 at 5:56 am (Beans, Entrée)
Marilyn's Greek "ish" Stew Over Brown Rice In A Flat Bowl
- Onion, Pearl Onions, Red Wine, Fat Free Veggie Broth, Sliced Crimini Mushrooms, Frozen Carrots, Kidney Beans
- Brown Sugar, Corn Starch, Minced Garlic, Red Wine Vinegar, Tomato Paste, Allspice, Cumin, Bay Leaf
This is another recipe from the McDougall Newsletters.
“Marilyn’s Greek “ish” Stew
By Marilyn Mathews
Marilyn sent me this recipe that she had modified from her all time favorite company recipe. You know, the one you always make the first time someone special comes to dinner and you want to impress. She used to make it with beef and now makes it with beans. She says she always doubles the recipe and prepares it one day ahead (two is even better). This is delicious and rich tasting served in a bowl or over rice.
Preparation Time: 20 minutes
Cooking Time: 1 hour 10 minutes
1 large onion, thickly sliced
1 clove garlic, minced
2 cups vegetable broth
2 cups red wine or alcohol free wine
1/4 cup red wine vinegar
1 6 ounce can tomato paste
1 teaspoon allspice
1 1/2 teaspoons ground cumin
3 tablespoons brown sugar
1 bay leaf
1 package frozen pearl onions
2 carrots, sliced
1/2 pound cremini mushrooms, sliced
2 16 ounce cans kidney beans, drained & rinsed
1 1/2 tablespoons cornstarch, dissolved in ¼ cup water
In a large pot, saute sliced onions and garlic in a little water until onion begins to soften and brown a little.
Add the rest of the ingredients EXCEPT cornstarch mixture, mix well and simmer for 1 hour, stirring occasionally. Stir in the cornstarch mixture and cook and stir until stew thickens.”
Letha’s Notes: This was very good over brown rice. I don’t drink and I always hate to by a big bottle of wine for one recipe but it turns out that Gallo makes these really cute little bottles of wine that work well in recipes. It’s shown in the photo next to the onion.