Posts tagged ‘protein’

August 14, 2010

Spanish Rice and Lentil Pilaf

A complete meal; add a salad and a roll if you like. – Vi. Sept ‘95

  • ½ c. green lentils, rinsed
  • ½ c. brown rice
  • 1 can stewed tomatoes
  • 2 c. beef stock (Oxo lite in salt, I use)
  • 1 ½ tsp. dried basil
  • 1 c. shredded (low fat if possible) Cheddar cheese

In a large saucepan, combine lentils, rice, tomatoes, stock and basil. Bring to boil. Reduce heat, cover and simmer 50-60 mins or till lentils and rice are tender and most of the liquid is absorbed. Grate cheese over before serving.

August 14, 2010

Black Bean Chicken Chili

Vi’s favourite – one of them – from Canadian Living’s Cookbook
Note: You can hugely modify this recipe to taste.

  • 2 tsp. vegetable oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 lb. (approx) ground chicken
  • 1 green or red pepper, chopped
  • ½ c. chopped celery
  • approx 4 tsp. chilli powder
  • 1 tsp. cumin (I omit)
  • salt (I omit)
  • 1 tsp. oregano
  • hot pepper sauce or flakes – a bit to taste
  • 1 can (28 oz.) tomatoes (broken up) (sometimes I use 2 cans if I add extra veggies)
  • I add ½” cubes yams –raw
  • 2 c. cooked black turtle beans
  • 1 c. frozen corn kernels or 1 can
  • ¼ c. chopped fresh parsley or a bit of dry

Oil in Dutch oven, garlic and onion 3 mins. Add chicken, cook till no pink. Add spices and herbs except parsley, if using fresh. Stir in all veggies except corn (and beans). Stir in tomatoes. Low heat, simmer, covered, about 20 mins or until yams are done. Add corn and parsley and simmer 5-10 mins more. If you like chick peas, you can add some too. If you want, you can substitute red kidney beans for the black beans. So-o-o-o flavourful!

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August 13, 2010

Baked Beans

Gene Galvin – worked for Grandpa when he was in construction and when he had the coal mine. Built a veggie garden for the kids under the trees that Eugene as a boy used to hoe free of weeds for 10¢ an hour. These are great baked beans.

  • 1 quart beans
  • ¾ lbs. salt pork (dried)
  • 2 tsp. salt
  • 1 tsp. dry mustard
  • 1/3 c. molasses
  • 1/3 c. brown sugar
  • 1 whole onion

Wash and pick over beans, cover with cold water, soak overnight. In morning cover beans with fresh water and simmer about 30 mins, or until skin cracks when beans are lifted from water. Put alternate layers of beans and pork into a crock. Add seasonings, molasses and brown sugar to cooking H2O (Dissolve seasonings in enough water to cover beans) and add to beans. Add chopped onions, cover and bake about 5 ½ hours. Then uncover and bake until pork is brown. (Not long, 10 or 15 mins.)

August 13, 2010


Eva Neufeld

  • 1 lb. lean ground beef
  • 1 large onion
  • 3-4 stalks celery
  • 1 green pepper
  • 2 cans kidney beans
  • cayenne pepper to taste
  • at least 3 tsp. chilli powder
  • 1 pint stewed tomatoes + 5.5 oz. tomato paste

Brown beef slightly in dutch oven and pour off excess fat. Add onions and celery and fry a bit longer. Add all other ingredients and simmer about 30-40 mins.

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August 6, 2010

Santa Fe Black Bean Salad

Fiona Neufeld, via Pat Fortin

  • 19 oz  can of black beans, rinsed and drained
  • 1 red bell pepper, diced
  • 12 oz can of kernel corn, drained
  • 1/3 cup chopped red onion
  • 1 jalapeno pepper, seeded and minced

For Cilantro-Lime Dressing

  • 1/4 cup olive oil
  • juice from two limes
  • 1/4 cup chopped cilantro
  • 1 tsp cumin
  • salt and fresh ground pepper

In Medium bowl (not metal), whisk oil and lime.  Add cilantro, cumin, salt and pepper. Mix well.  Stir in salad ingredients and season. Enjoy! n.b. Fiona uses 2 cans of black beans.

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