Do you think you're too busy to cook your own healthful meals? Take advantage of bags of frozen mixed vegetables, canned beans and other shortcuts with these delicious, super-speedy recipes. If you're not in the habit of cooking your own whole grains, learn how, and learn why whole grains are so important to a healthful diet, in my Good Food Book; it's free -- see the link at the bottom of this article. Extra Quick Chili
1 16-ounce bag frozen onions and peppers
2 garlic cloves, minced
1 28-ounce can plum tomatoes, cut in pieces
1 teaspoon chicken or vegetable bouillon granules
OR one bouillon cube
1 tablespoon mild chili powder
2 teaspoon cumin
pinch cayenne, or to taste
2 cans kidney beans or black beans
Cooked whole grains (optional) Combine all ingredients in a large pot, bring to a boil and simmer for 5-10 minutes. Serve over the whole grain of your choice, if desired. 4-6 servings Quick Moroccan Vegetable Stew
2 cups bouillon
1 cup whole wheat couscous
1 16-ounce bag frozen onion-pepper mix
1 16-ounce bag frozen mixed vegetables (broccoli, carrots & cauliflower or any combination you like)
1 28-ounce can Italian plum tomatoes, undrained
1 15-ounce can chick peas, undrained
2 teaspoons bouillon granules
1/2 cup golden raisins
1/2 teaspoon bottled hot pepper sauce, to taste
lemon wedges for garnish (optional) In a large pot, combine all ingredients except the lemon wedges, bring to a boil and simmer until everything is heated through and tender; 5-10 minutes. 4-6 servings Speedy Creole Bean Stew
2 cups bouillon
1 16-ounce bag frozen onion-pepper mix
1 bag baby spinach leaves (or use frozen spinach)
1 teaspoon liquid smoke seasoning
1 teaspoon Cajun spice mix
pinch cayenne, or to taste
2 tablespoons tomato paste
1 cup bulgur
1 16-ounce can kidney beans
2-4 tablespoons rice vinegar Bring the bouillon, vegetables and spices to a boil in a large pot. Stir in the tomato paste and bulgur, return to boiling and simmer 5-10 minutes, or until the bulgur is soft. Stir in the beans and 2 tablespoons of the vinegar and heat through. Taste and add as much of the remaining vinegar as you like. 4 servings |
