SERVING SIZE: 1 cup SERVINGS: 4 PREPARATION TIME: 20 minutes EQUIPMENT NEEDED: Stove or hot plate Knife Large pot Can opener INGREDIENTS: 1 cup brown rice, uncooked 1 5-ounce can of salmon 2 oranges 2 teaspoons chili powder DIRECTIONS: Bring 2 cups of water and 1 cup of brown rice to a boil in a large saucepan. Cook…
Category: English
Sweet Potato Pancakes
SERVING SIZE: 6 small pancakes SERVINGS: 2 PREPARATION TIME: 5 minutes COOK TIME: 10 minutes EQUIPMENT NEEDED: Stove or hot plate Small skillet or pan Small mixing bowl Spoon and spatula INGREDIENTS: 1 sweet potato (medium sized) 2 eggs 1/4 teaspoon vanilla extract 1/4 teaspoon cinnamon 1 teaspoon oil DIRECTIONS: Wash the sweet potato and wrap in a paper…
Simple Chicken Salad
SERVING SIZE: 1/2 cup SERVINGS: 8 PREPARATION TIME: 10 minutes EQUIPMENT NEEDED: Large mixing bowl Spoon Can opener Knife Cutting board INGREDIENTS: 2 10 ounce cans chicken in water, drained 5 stalks celery, washed and chopped 1 medium onion, chopped 1 teaspoon garlic powder 1/2 cup mayonnaise, light 1/4 cup grapes, washed and halved Pepper to taste DIRECTIONS: Drain canned chicken….
Bean and Barley Soup
SERVING SIZE: 1 cup SERVINGS: 10 PREPARATION TIME: 15 minutes COOKING TIME: 4 hours with quick method, longer with overnight soak EQUIPMENT NEEDED: Stove and large pot or slow cooker Can opener INGREDIENTS: 1½ cups total of several types of dry beans such as pinto, red, black and navy ¼ cup pearl barley 1 Tablespoon beef bouillon powder or…
Dry Bean Chili
SERVING SIZE: 1 cup SERVINGS: 12 PREPARATION TIME: 15 minutes COOKING TIME: 4 hours quick bean method, longer for crock pot or overnight soak EQUIPMENT NEEDED: Stove and large pot OR Crock pot Can opener INGREDIENTS: 1 pound (2 1/2 cups) dry beans such as pinto, red or black beans 1/2 cup bulgur 1/3 cup dried, minced onion…
Burrito Bowl Casserole
SERVING SIZE: 1 cup SERVINGS: 6 PREPARATION TIME: 15 minutes COOKING TIME: 1 hour EQUIPMENT NEEDED: Medium casserole dish Small sauce pan Mixing spoon Oven and stove INGREDIENTS: 2 cups instant brown rice or 1 1/3 cups regular brown rice, dry 1 14 ounce can diced tomatoes, no salt added 2 15 ounce cans yellow whole kernel corn, no…
Chicken Noodle Soup
SERVING SIZE: 1 cup SERVINGS: 8 PREPARATION TIME: 5 minutes COOKING TIME: 25-30 minutes EQUIPMENT NEEDED: Stove or hot plate Large pot Can opener INGREDIENTS: 1/3 cup red lentils 1 ½ cups whole grain noodles 2 teaspoons chicken bouillon powder or 2 bouillon cubes 2 Tablespoons dried, minced onion 2 teaspoons parsley flakes (optional) ¼ teaspoon garlic powder 1 teaspoon…
Muffin Tin Omelet
SERVING SIZE: 1 muffin omelet SERVINGS: 8 PREPARATION TIME: 10 minutes COOKING TIME: 25-35 minutes EQUIPMENT NEEDED: Muffin tin Skillet Small bowl Oven Knife Cutting board INGREDIENTS: 6 eggs 1 green pepper, diced 1/2 sweet, yellow or red onion, diced 1/2 cup spinach, chopped (fresh or frozen) 1 Tablespoon olive oil DIRECTIONS: Preheat oven to 400°F. Spray muffin tin with non-stick…
Chicken and Biscuit Pot Pie
SERVING SIZE: 1/6 of pie SERVINGS: 6 PREPARATION TIME: 5 minutes COOKING TIME: 35 minutes EQUIPMENT NEEDED Oven Stove Medium mixing bowl Medium casserole dish Medium pot INGREDIENTS: 1 10 ounce can of 1 eggs ¾ cup low fat or skim milk 1 10.75 oz. can reduced-sodium cream of chicken soup ¾ cup Bisquick or…
Asian Noodles with Peanut Butter Sauce
SERVING SIZE: 1 cup SERVINGS: 8 PREPARATION TIME: 5 minutes COOKING TIME: 15-20 minutes EQUIPMENT NEEDED: Large pot Colander Large bowl Microwave-safe bowl Measuring cups and spoons Can opener INGREDIENTS: 1 16 ounce package whole wheat pasta (rotini works best) 1/4 cup peanut butter 1/3 cup warm water 1/4 cup low-sodium soy sauce 4 teaspoons sugar 2 Tablespoons cider vinegar 1 2½ pound…
South of the Border Soup,
Served Hot or Cold
SERVING SIZE: 1 cup SERVINGS: 7 PREPARATION TIME: 5 minutes COOKING TIME: 5-10 minutes EQUIPMENT NEEDED: Large pot Can opener Stirring spoon Stove, microwave or hot plate INGREDIENTS: 1 15 ounce can corn, rinsed and drained 1 15 ounce can diced tomatoes, low sodium 1 15 ounce can beans, low sodium rinsed and drained (black, pinto, or kidney)…
Southwest Black Bean & Rice Burgers
SERVING SIZE: 1 patty (1/2 cup) SERVINGS: 4 PREPARATION TIME: 10 minutes COOKING TIME: 10 – 15 minutes EQUIPMENT NEEDED: Frying pan Large bowl Spatula INGREDIENTS: 1/2 cup leftover brown rice 1 14 ounce can black beans, drained and rinsed 1/2 cup frozen corn 1 small onion, diced 2 teaspoon + 1 Tablespoon canola or vegetable oil 1 teaspoon…