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Breakfast
Breakfast Warmers
Servings: 2
Preparation Time: 5 minutes (need cooked rice)
Cooking Time: 10 minutes
- 1 1/2 cups cooked brown rice
- 3/4 cup chopped apple
- 1/4 cup apple juice
- 2 tablespoons maple syrup
- 1 teaspoon lemon juice
- 1/2 teaspoon vanilla
- 1/4 teaspoon cinnamon
Place all ingredients in a microwave-safe bowl. Microwave on high for 10 minutes, stirring occasionally.
Lunch
Topped Potatoes
Servings: 2
Preparation Time: 1 minute
Cooking Time: 8 minutes
- 2 large potatoes
- 1 cup shredded lettuce
- 1/2 cup chopped tomato
- 1/4 cup chopped green onions
- 1/4 cup shredded carrots
- 1/4 cup sliced radishes
- 1/2 cup oil-free salad dressing
Pierce potatoes with a fork and microwave on high about 10-12 minutes turning several times. Cut potatoes in half lengthwise. Top with vegetables, then pour dressing over potatoes.
Dinner
Creamy Bean Soup
Servings: 4
Preparation Time: 5 minutes
Cooking Time: 12-13 minutes
- 1/4 cup finely chopped onion
- 1/4 cup finely chopped celery
- 2 16-ounce cans no-fat black or pinto refried beans
- 2 1/2 cups vegetable broth or water
- 2 cups frozen corn kernels
- 1/3 cup mild salsa
- 1/2 teaspoon ground cumin
- chopped cilantro for garnish (optional)
Place the onion and celery in a medium saucepan with 1/4 cup vegetable broth.
Cook, stirring occasionally, until onion and celery are tender. Add remaining ingredients except cilantro, mix well and cook over very low heat for 10 minutes. Garnish with cilantro, if desired.
Southwest Vegetable Stew
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes
- 1/2 cup vegetable broth
- 1 chopped onion
- 1 chopped red bell pepper
- 1 sliced celery stalk
- 1/2 teaspoon bottled, minced garlic
- 1 bunch green onions, cut in 1 inch pieces
- 1 1/2 cups thinly sliced savoy cabbage
- 1 tablespoon soy sauce
- 1 teaspoon chili powder
- 1 teaspoon basil
- 1 15-ounce can chopped tomatoes
- 2 cups chopped fresh spinach
- 1 15-ounce can black beans, drained and rinsed
- 1 15-ounce can small red beans
- 1/2 cup salsa
- several dashes Tabasco Sauce
- fresh ground pepper to taste
- 1-2 tablespoons chopped cilantro
Place onions, bell pepper, celery and garlic in a large pot with the broth. Cook and stir over medium heat until onion softens slightly, about 4-5 minutes. Add the green onions, cabbage, soy sauce, chili powder and basil. Cook, stirring occasionally, for 10 minutes. Stir in the remaining ingredients, except the cilantro, and cook an additional 5 minutes. Add the cilantro just before serving, stir to mix. Serve in a bowl, over baked potatoes, or rolled up in a tortilla.
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