Recipes

5 BEAN SALAD

Servings: 9 servings

Ingredients:

1/3 cub EDEN Brown Rice VinegarOR- Eden Red Wine Vinegar
½ cub EDEN Extra Virgin Olive Oil
¼ cub EDEN BarleY Malt
1/3 cub EDEN Shoyu
15 ounce Can EDEN Pinto Beans drained
15 ounce Can EDEN Black Kidney Beans drained
15 ounce Can EDEN Navy Beans drained
15 ounce Can EDEN Garbanzo Beans drained
1 Cucumber; peeled cut in lengthwise strips and sliced
10 small Red radishes cut in half and sliced
2 Stalks of celery; sliced
1 bunch Green onions sliced diagonally
1 medium Green pepper; diced
½ medium Bunch fresh parsley chopped fine

OPTIONAL:
Oregano, thyme, basil, mint

Preparation:

Prepare a marinade of vinegar, olive oil, barley malt, and shoyu by pouring ingredients into ajar and shaking vigorously or mixing in a blender. Mix thoroughly with vegetables, beans and herbs. Marinate in refrigerator for 4 hours or longer. desired and serve chilled.

Prep Time: 15 minutes
Yield: 9 servings

Per serving: 360 Calories;
13g Fat (31% calories from fat); 16g Protein; 47g Carbohydrate; 0mg Cholesterol; 656mg Sodium

Copyright 1994 Eden Foods, Inc.
<Electronic Format courtesy of Karen Mintzias>

7 GRAIN VEGETABLE & BROWN RICE LOAF

Servings: 1 loaf

Ingredients:

2 cub Raw cashew nuts
1 Box AM Quick Brown Rice(Vegetable & Herb), cooked
1 cub Cooked AM 7 Grain Cereal
2 cub Soy milk
1 large Onion; chopped
¾ cub AM Wheatgerm
4 tablespoon AM Canola Oil
2 tablespoon Soy sauce
1 teaspoon Sea salt (optional)
4 tablespoon Minced parsley
½ teaspoon Thyme
½ teaspoon Ground celery seed
½ teaspoon Ground sage
1 teaspoon Onion powder
1 teaspoon Garlic powder

Preparation:

Chop the nuts fine, or run through a food grinder. Add the remaining ingredients and mix well. Place in a baking dish and bake at 350 F.
uncovered for 1 hour or until done. Serve with favorite gravy.

Source: Arrowhead Mills "7 Grain Cereal Recipes" tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias

7 GRAIN VEGETABLE AND BROWN RICE LOAF

Servings: 1 loaf

Ingredients:

2 cub Raw cashew nuts
1 Box AM Quick Brown Rice(Vegetable & Herb), cooked
1 cub Cooked AM 7 Grain Cereal
2 cub Soy milk
1 large Onion; chopped
¾ cub AM Wheatgerm
4 tablespoon AM Canola Oil
2 tablespoon Soy sauce
1 teaspoon Sea salt (optional)
4 tablespoon Minced parsley
½ teaspoon Thyme
½ teaspoon Ground celery seed
½ teaspoon Ground sage
1 teaspoon Onion powder
1 teaspoon Garlic powder

Preparation:

Chop the nuts fine, or run through a food grinder. Add the remaining ingredients and mix well. Place in a baking dish and bake at 350 F.
uncovered for 1 hour or until done. Serve with favorite gravy.

Source: Arrowhead Mills "7 Grain Cereal Recipes" tri-fold Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

ALBONDIGAS

Servings: 4 servings

Ingredients:

½ pound Ground pork
½ pound Ground beef
1 Egg
½ cub Brown rice, uncooked
1 Onion, diced fine
½ teaspoon Tomio (thyme)
8 cub Water
1 Tomato, chopped
1 Clove garlic, diced
½ cub Chili huerta
2 Yerba buena
1 Thick slice French bread
½ teaspoon Comino (cumin)
2 Carrots, sliced thin
1 cub Peas, fresh or frozen

Preparation:

Mix pork, beef, egg, rice, ½ of onion, and tomio together; make into small balls. Bring water to boil and add balls; simmer at low boil for 1 hour. Add tomato, garlic, chili, and rest of chopped onion; let simmer 35 minutes. Add yerba buena and simmer 10 minutes. Soak french bread in small amount of soup broth until very soft. Place in blender with comino; chop together; add to soup. Next add carrots and peas; simmer until vegetables are tender. Serve.

ALMOND RICE

Servings: 6 sweet ones

Ingredients:

1 cub Long-grain brown rice;
2 cub Water
1 teaspoon Low-sodium bouillon granules
2 tablespoon Almonds; silvered=OR=-
2 tablespoon Pine nuts;
2 tablespoon Grated lemon zest;

Preparation:

In a medium-size saucepan, bring rice and water to a boil. Turn off heat and let rice stand in water, covered, 6 hours. When ready to cook, add bouillin granules and brine to a boil. Cook 10 minutes until water is absorbed and rice is tender. Drain, if necesary. Add almonds and lemon zest. Let stand a few minutes, then fluff with a fork and serve. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE; CAL: 96; CHO: 0mg; CAR: 19g; PRO: 2g; SOD: 123mg; FAT: 1g;

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master

APPLE BROWN RICE STUFFING

Servings: 6 servings

Ingredients:

1 medium Red apple; cored and diced
½ cub Chopped onions
½ cub Sliced celery
1/3 cub Seedless raisins
½ teaspoon Poultry seasoning
¼ teaspoon Dry thyme leaves
¼ teaspoon Ground black pepper
2 teaspoon Margarine
3 cub Cooked brown rice (cooked in apple juice)
1/3 cub Rice bran
1/3 cub Slivered almonds, toasted
¼ cub Apple juice

Preparation:

Cook apple, onions, celery, raisins, poultry seasoning, thyme, and pepper in margarine in large skillet until vegetables are tender crisp. Stir in remaining ingredients. Use as stuffing for poultry or pork roast. To serve as a side dish, cook until thoroughly heated.

Each serving provides:
* 247 calories
* 5.3 g. protein
* 7.4 g. fat,
* 43.2 g. carbohydrate
* 5.1 g. dietary fiber
* 33 mg. sodium
* 0 mg. cholesterol

Source: "Light, Lean & Low Fat" booklet
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

APPLE STUFFED SQUASH

Servings: 4 servings

Ingredients:

2 Acorn squash halved and seeded
1 tablespoon Melted butter or margarine
¼ teaspoon Salt
¼ teaspoon Ground cinnamon
2 cub Cooked white or brown rice(cooked in chicken broth)
1 cub Unsweetened applesauce
½ cub Chopped celery
½ cub Chopped toasted pecans
¼ cub Packed brown sugar
½ teaspoon Onion powder
½ teaspoon Ground ginger
4 small Apple wedges

Preparation:

Place squash cut-side down in shallow baking pan. Bake at 350 F for 30 minutes. Turn squash cut-side up; brush with butter. Sprinkle with salt and cinnamon. Combine rice, applesauce, celery, pecans, brown sugar, onion powder, and ginger. Fill squash evenly with rice stuffing. Bake, uncovered, 20 to 30 minutes. Garnish with apple wedges.

Source: Seasonal Inspirations for Rice
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

APRICOT TURKEY

Servings: 10 servings

Ingredients:

½ cub Brown rice vinegar
2 teaspoon Molasses
2 tablespoon Onion; grated
4 To 6 lb. turkey breast cut in 1" cubes
1 tablespoon Vegetable oil
2 Garlic cloves; minced
1 cub White grape juice
½ cub ;Water
1 tablespoon Lemon juice
1 teaspoon Freshly grated ginger
8 ounce Dried apricots; slivered
2 tablespoon Minced fresh cilantro

Preparation:

Combine brown rice vinegar, molasses, and grated onion. Add turkey cubes; toss to coat turkey with marinade. Refrigerate for several hours or overnight. Drain turkey, reserving marinade.

Add oil to heavy nonstick skillet, set on medium heat, and brown a few turkey cubes and the garlic at a time (if you crowd the pan, the meat will steam, not brown).

Put browned turkey in a large casserole. Combine reserved marinade, white grape juice, water, lemon juice, and grated ginger; pour over turkey. Stir in apricot slivers and cover.

Bake at 325 F. for 30 minutes. Turkey should be tender. Stir in cilantro.

Serve over steamed rice.

Yield: 10 to 12 servings.

From Sage Cottage Herb Garden Cookbook by Dorry Baird Norris.
Chester, CT: The Globe Pequot Press, 1991. Pp. 118-119. ISBN 0-87106-239-9. Posted by Cathy Harned.

ARAME RICE PATTIES

Servings: 6 servings

Ingredients:

1 ½ cub Brown rice; cooked
Egg replacer for 1 egg
1 ½ cub Whole grain bread crumbs
1/3 cub Onion; finely chopped
1/3 cub Arame; soaked
2 tablespoon Natto or other type of miso
1 teaspoon Thyme
2 tablespoon Tahini

Preparation:

Place all the ingredients in a large bowl. Mix well, using your hands if necessary.

Shape the mixture into 6 small patties, using your hands to firmly press the mixture together.

Heat a small amount of oil in a skillet. Place the patties in the skillet and cook over medium heat until they are brown on the bottom. Turnthe patties over and brown them on the other side.

Serve these patties with soup, in place of bread, or with a bean or tofu dish.

From DEEANNE's recipe files

ARROZ CON POLLO #2

Servings: 4 servings

Ingredients:

2 tablespoon Oil
2 pound Chicken thighs & legs
½ teaspoon Paprika
1 tablespoon Cilantro, chopped
½ cub Onion, diced
1 Clove garlic, crushed
1 ½ cub Water
½ cub White wine
3 Tomatoes, diced
1 Bouillon cube
1 Bay leaf
½ teaspoon Oregano
1 teaspoon Mixed vegetable seasoning
½ teaspoon Basil
1 cub Celery
½ cub Almonds
¾ cub Short grain brown rice
¾ cub Wild rice
2 cub Peas

Preparation:

Heat oil and brown chicken in it for 10 minutes. Add paprika, cilantro, onion and garlic. Saute until onion is clear. Stir in water, wine, tomatoes, bouillon cube, and seasonings; combine thoroughly. Stir in celery, almonds and rice. Cover and simmer 20 minutes; add peas and simmer another 10-20 minutes or until rice is ready.

ARROZ CON POLLO (CHICKEN & RICE)

Servings: 6 servings
Source: MAINPOUL.ZIP

Ingredients:

1 pound Skinless, boneless chickenbreasts, cut into 1" strips
1 medium Onion, quartered
2 Green peppers, chopped
1 Jalapeno pepper, seeded andchopped
3 Cloves garlic, minced
2 tablespoon Chopped fresh coriander
2 cub Chicken stock
1 cub Crushed and drained cannedItalian plum tomatoes
1 teaspoon Ground cumin
1 teaspoon Chili powder
¾ cub Long-grain brown rice
1 dash Cayenne pepper
1 cub Green peas (fresh or frozen)
1 tablespoon Sliced pimentos
1 tablespoon Rinsed and drained capers

Preparation:

Saute chicken strips in nonstick skillet until white, about 5 minutes. Set aside and keep warm. In large skillet, bring all other ingredients, except peas, pimentos and capers, to a boil. Cover and simmer about 30 minutes, until rice has adsorbed liquid. Add peas, remove from heat and let steam.
Arrange chicken and sauce over rice, garnish with pimentos and capers.
Makes 6 servings.

ARROZ CON POLLO (CHICKEN AND RICE)

Servings: 6 servings
Source: MAINPOUL.ZIP

Ingredients:

1 pound Skinless, boneless chickenbreasts, cut into 1" strips
1 medium Onion, quartered
2 Green peppers, chopped
1 Jalapeno pepper, seeded andchopped
3 Cloves garlic, minced
2 tablespoon Chopped fresh coriander
2 cub Chicken stock
1 cub Crushed and drained cannedItalian plum tomatoes
1 teaspoon Ground cumin
1 teaspoon Chili powder
¾ cub Long-grain brown rice
1 dash Cayenne pepper
1 cub Green peas (fresh or frozen)
1 tablespoon Sliced pimentos
1 tablespoon Rinsed and drained capers

Preparation:

Saute chicken strips in nonstick skillet until white, about 5 minutes. Set aside and keep warm. In large skillet, bring all other ingredients, except peas, pimentos and capers, to a boil. Cover and simmer about 30 minutes, until rice has adsorbed liquid. Add peas, remove from heat and let steam. Arrange chicken and sauce over rice, garnish with pimentos and capers. Makes 6 servings.

ASPARAGUS CASHEW STIR-FRY

Servings: 4 servings

Ingredients:

4 cub Hot cooked Brown Rice

SAUCE:
3 tablespoon Soy sauce
2 tablespoon Cornstarch
1 ½ cub Water or vegetable stock
1 tablespoon Minced Gingerroot
1 teaspoon (pref toasted) Sesame Oil
¼ teaspoon Dry crushed red pepper
1 dash White pepper

ND STEP:
2 tablespoon Safflower oil
1 pound Fresh Asparagus *
4 Scallions, chopped
1 Sm sweet red pepper, chopped
1 Clove Garlic, minced
1 cub Cashews **

Preparation:

* woody parts of stems removed, tender part cut into 3" lengths (3 cups) ** dry-roasted and unsalted, or raw slivered almonds GARNISH: mandarin orange sections and toasted sesame seeds, optional Cook or reheat brown rice.
In small bowl, combine soy sauce and cornstarch. Stir in remaining sauce ingredients; set aside.
In a wok or large skillet, heat oil. Stir-fry asparagus, scallions, pepper, and garlic until vegetables are crisp/tender.
Stir sauce mixture; pour it over the vegetables and stir until it is thickened and bubbly. Reduce heat; fold in cashews. Cover and cook 1 minute, until cashews are heated through. Serves 4-6.
VARIATIONS: - 3-4 c broccoli florets may be substituted for asparagus; or add other veggies such as sliced mushrooms or thinly sliced carrots ~ with the cashews, gently stir in 1 lb firm tofu cut into ½" cubes ~ serve over pasta rather than rice; buckwheat noodles are good

BAKED DILLED SALMON ON RICE

Servings: 4 servings

Ingredients:

1 medium Onion, Chopped
3 Cloves Garlic, Minced
3 medium Tomatoes, Diced
½ pound Mushrooms, Sliced
3 tablespoon Fresh Dill, Chopped
3 tablespoon Lemon Juice
Salt And Pepper To Taste
2 cub Cooked Brown Rice
4 Salmon Fillets
Olive Oil Spray

Preparation:

Coat a nonstick skillet with olive oil cooking spray. Saute‚ onion, garlic, tomatoes and mushrooms for 5 minutes or until softened. Add lemon juice and fresh dill. Remove from heat. Add salt and pepper to taste. Spray a baking dish with cooking oil spray. Spread rice evenly over bottom. Top rice with salmon. Cover each fillet with vegetable mixture. Cover pan with foil. Bake for 20 minutes at 350øF. From: Syd's Cookbook.

BAKED STUFFED PEPPERS

Servings: 4 servings

Ingredients:

½ cub Long-grain brown rice
1 Salt
4 Large sweet peppers, *
3 tablespoon Butter or margarine
1 Medium onion, chopped
½ cub Finely diced celery
½ cub Sunflower seeds
¼ cub Minced parsley
2 each Eggs, slightly beaten
¼ teaspoon Dried oregano leaves,crumble
¼ cub 4 oz. chopped green chiles
1 Black pepper
½ cub Shred. sharp Cheddar cheese

Preparation:

* Red or green peppers.
Cook rice in 1-½ cups boiling salted water for 35 minutes or until tender. Drain if necessary. Set aside.
Cut peppers in half. Remove seeds and white membrane. Parboil peppers in boiling salted water for 5 minutes. Arrange in slightly oiled, shallow 1-½ quart baking dish.
Melt butter in small skillet. Add onion, celery, and sunflower seeds.
Saute until onion is tender.
Remove from heat. Stir into rice. Add parsley, eggs,oregano, chiles, black pepper, and salt to taste. Fill peppers with mixture. Sprinkle cheese on top. Put about 1/3 cup hot water in bottom of dish.
Bake at 400 degrees for about 20 minutes.
Good served with: Stewed tomatoes and corn bread (bake corn bread along with peppers).
From: My Great Recipes

BASIC SPANISH RICE

Servings: 4 servings

Ingredients:

4 medium Tomatoes -- quartered
2 ¼ cub Water
1 small Onion -- chopped
1 cub Brown rice
2 teaspoon Garlic paste
1 teaspoon Seasoned salt
5 drop Tabasco sauce
1 teaspoon Molasses
1 cub Chopped tomatoes
½ cub Chopped fresh parsley
½ cub Canned tomato sauce
½ large Green pepper -- diced

Preparation:

Place quartered tomatoes and water in blender jar; puree. Pour into large pot, add onion, and boil. Add rice, garlic paste, salt, Tabasco, and molasses. Lower heat and simmer, covered, until rice has absorbed almost all the water, usually 40-45 minutes. Add chopped tomatoes, parsley, and tomato sauce, stir well, and cover.

Fry bacon crisp in skillet; remove and blot on paper towels. Saute green pepper in bacon drippings; remove using slotted spoon and add to rise mixture. Crumble bacon and add to rice mixture. Mix well and remove from heat.

Preheat oven to 350 degrees. Lightly oil bottom of 1-quart casserole; pour rice mixture into it and bake for 20 minutes, or until rice is tender.
Yield: 3 cups.

Recipe By :

BASIC RECIPE FOR A TEA SMOKE

Servings: 4 servings

Ingredients:

--- ENOUGH SMOKE FOR 4 ---- CHICKEN BREAST ------
2 tablespoon Raw brown rice
1 tablespoon Brown sugar
4 Whole cloves
Tea leaves from 2 earl Grey tea bags, removed from packets
¼ teaspoon Olive oil
2 ounce boneless skinless chicken breasts

Preparation:

Take 3 sheets of heavy-duty aluminum foil 15 inches square and start rolling the edges under to from a circle that fits in the bottom of your Dutch oven -- in our case, a foil saucer approximately 5 inches in diamerter. When the edge is rolled to about 1 inch high, stop and flatten it. Then, depress the center to hold the smoke ingredients.

In the depression of the aluminum foil saucer first sprinkle the rice, then the sugar, cloves and the contents of the tea bags. The order of ingredients is very important. Place the foil dish in Dutch oven, cover tightly and cook over high heat until ingredients in the foil start smoking ~- about 5 minutes.

Brush a steamer platform with the olive oil. Place the chicken on platform, skinned side up. Put into Dutch oven over the smoke ingredients, cover and continue smoking over high heat until done -- about 11 minutes.

Graham Kerrs Mini-Max cookbook, page 74 > Submitted By WCRAFT@IX.NETCOM.COM (WILLIAM CRAFT) On 06-22-95; 0609

BASICS: RICE

Servings: 2 servings

Ingredients:

1 1/3 cub Water
pinch Salt
2/3 cub Rice or brown rice

Preparation:

Basics for new cooks:

in saucepan, bring water and salt to boil; stir in rice. cover and reduce heat to low; simmer white rice for 20 minutes, brown rice for 40 minutes, or until rice is tender and liquid is absorbed. Makes 2 cups, or 2 servings.

Source: Canadian Living magazine, Apr 95
Presented in article by Elizabeth Baird: "Only The Best" Recipe by Canadian Living Test Kitchen

[-=PAM=-] PA_Meadows@msn.com

BEAN & RICE BURRITOS

Servings: 10 servings

Ingredients:

1 can Pinto beans, 16 oz waterpak
1 cub Brown rice; cooked
½ cub Onions; frozen, chopped
½ cub Gr. peppers; frozen, chopped
½ cub Corn; frozen
Chili powder; dash
Cumin; dash
Garlic powder; dash
¾ cub Water
Salsa, oil-free, low sodium
10 Tortillas, whole wheat

OPTIONAL TOPPINGS:
Lettuce, chopped
1 bunch Scallions; chopped
1 Tomato; chopped

Preparation:

Saute the frozen onions and green peppers in a few tablespoons of water in a skillet. Drain and rinse the beans and place in a skillet and mash with a potato masher. Add the cooked rice, corn, spices and water. Heat 5 to 10 minutes until most of water is absorbed, stirring occasionally.

Heat the tortillas quickly (just to soften) in a preheated skillet, a toaster oven, or a microwave. Place a line of bean mixture down the middle of each tortilla, add a teaspoon of salsa and any of the other toppings as desired. Fold up ½ inch on each side, tuck in the top edge and roll into a burrito. Serve immediately, topped with additional salsa if desired.

The leftover bean mixture can be kept in the refrigerator and reheated in the microwave prior to assembly.

The bean mixture can be adapted by changing the kind of beans (try kidney beans) or omitting the corn, or adding your favorite ingredient. I got more servings out of the recipe than the book got out of the original recipe, so I guess I put less mixture on each tortilla.

From the recipe file of Val Rowe (adapted from _The McDougall Program_ MM 6/12/93 From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

BEAN AND RICE BURRITOS

Servings: 2 servings

Ingredients:

28 ounce Water-packed pinto beans drained and rinsed
1 cub Cooked brown rice; -OR- up to double this amount
1 dash Chili powder
1 dash Garlic powder
1 dash Cumin
¾ cub Water
6 Tortillas

TOPPINGS:
1 Head iceberg lettuce chopped and dried
1 bunch Scallions; chopped
1 Ripe tomato; chopped
Mexican salsa

Preparation:

Place the beans in a saucepan and mash with a potato masher. Add the cooked rice, spices, and water. Heat 5 to 10 minutes. Meanwhile, prepare the vegetables. Heat the tortillas quickly (just to soften) in a preheated skillet, toaster oven, or microwave. Place a line of bean mixture down the middle of each tortilla. Top with lettuce, scallions, tomato, and salsa.
Tuck in the top and bottom edges, roll into a burrito, and serve immediately, topped with additional salsa if desired.

These are taken from "The McDougall Plan" and "The McDougall Program".
From: Amelia L. Carlson <acarlson@hpdblpy.cup.hp.com>

Servings: 2-3

BEAN BURGERS #2

Servings: 8 servings

Ingredients:

4 Whole wheat bread slices
16 ounce Vegetarian refried beans; ca
1 cub Millet or brown rice; cooked
¼ cub Oats; quick-cooking
¼ cub Tomato paste
½ teaspoon Garlic powder
½ teaspoon Salt
1 tablespoon Arrowroot
3 teaspoon Onion, finely minced; or
(optional)

Preparation:

Process bread, one slice at a time, in a dry blender to form soft crumbs. M all ingredients together well. Form into 8 patties. Brown on each side n a vegetable-oil sprayed non-stick skillet. Serve as is or on whole wheat buns with lettuce, sprouts and ketchup, if desired. Per patty: 131 calories, 6 protein, 25 g carb, 6 g fat (4%)

From: garhow@hpubmaa.esr.HP.COM (Garry Howard). rfvc Digest V94 Issue #181, Aug. 26, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com ~--

BEAN BURGERS (KOSS)

Servings: 2 servings

Ingredients:

1 can Kidney beans
2 cub Brown rice -- cooked
2 tablespoon Ketchup
½ teaspoon Garlic powder
1 teaspoon Oregano
⅛ teaspoon Thyme
¼ teaspoon Sage
Salt and pepper - to taste
¼ cub Onion -- chopped fine

Preparation:

Combine everything in a large bowl and mash well. Form into 6 patties and cook in a non-stick pan until browned on both sides.

I consider a serving to be 3 patties. Each serving has 1019 kcal, 6g fat, 206g carbs, 24g fiber(!!!), and 37g protein.

Posted by "R. S. Koss" <rskoss@bronze.coil.com> to the Fatfree Digest [Volume 15 Issue 22] Feb. 22, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

BEAN BURRITO CASSEROLE

Servings: 6 servings

Ingredients:

12 Tortillas; * see note
3 cub Pinto beans, canned; rinsed
2 cub Brown rice, cooked
1 cub Green onions; chopped
Enchilada sauce:
2 cub Tomato sauce; ** see note
3 cub Water
¼ teaspoon Garlic powder
½ teaspoon Onion powder
3 tablespoon Chili powder
4 tablespoon Cornstarch; *** see note

Preparation:

Preparation Time: 2:07 This may be made without the brown rice; use 5 cups mashed cooked and drained beans instead. The sauce can also be used in other Mexican recipes.

To make the enchilada sauce combine all ingredients in a saucepan and cook, stirring constantly, until the mixture boils and thickens, about 7 minutes.
Preheat the oven to 350 degrees. Spread 1 cup of the enchilada sauce in the bottom of a covered casserole dish. Take one tortilla at a time and spread some beans, rice, and scallons down the center. Roll up and place seam-side-down in the casserole dish. Repeat until all ingredients are used. Pour the remaining enchilada sauce over the rolled-up tortillas, cover, and bake for 30 minutes.

From the recipe files of Sue Smith, SueSmith9@aol.com. Posted by KevinVegan to AOL. D/L April 16, 1995. Formatted using MMCONV 1.8. 1.80á

BEANS 'N' RICE CHA CHA CHA

Servings: 6 servings

Ingredients:

INGREDIENTS:
2 tablespoon Olive oil
2 large Cloves garlic, minced
1 cub Sliced onion
1 cub Peeled, sliced celery
1 cub Sliced carrots
1 teaspoon Chili powder
¼ cub Canned diced green chiles
2 cub Sliced mushrooms
2 cub Cooked basic black beans
(see following recipe)
½ cub Reserve bean stock
2 tablespoon Chopped cilantro
Salt and pepper to taste
3 cub Cooked brown rice

BASIC BEANS:
1 pound Dried beans (black, navy,
Pinto, haricot, etc)
¼ Onion, roughly sliced
1 tablespoon Lemon juice
2 teaspoon Salt or to taste

Preparation:

1. In large deep saucepan heat olive oil, and saute garlic, onion, celery, carrots and chili powder, until onion is translucent.

2. Add chiles and mushrooms and saute 5 minues more.

3. Stir in beans, bean stock and cilantro. Season to taste.

4. Cover and simmer over low heat about 10 minutes, stirring occasionally.

5. Serve over rice.

DIRECTIONS FOR BASIC BEANS:

1. Prepare beans for cooking as described in How Cook Beans. (see next post)

2. Cook covered, with onion and lemon juice, until tender. Do not stir during cooking.

3. Add salt to taste

4. Set aside until next day. They should be somewhat soupy.

DEAL-A-MEAL CARDS USED: 1 Bread 1 Meat 1 Vegetable 1 Fat 263 Calories

SOURCE: Richard Simmons Deal-A-Meal Golden Edition Cookbook

Enjoy!

BEANY BURGERS

Servings: 8 servings

Ingredients:

1 can 1-lb kidney beans; rinsed
And drained
2 cub Cooked brown rice
1 tablespoon Ketchup
½ teaspoon Garlic powder
1 teaspoon Dried oregano
⅛ teaspoon Ground sage
¼ cub Very finely chopped onions
3 tablespoon Dried bread crumbs; or
Germ

Preparation:

In a large bowl, combine beans, rice, ketchup and spices. Mash with a fork potato masher until beans are well mashed. (Rice will be lumpy.) Add remaining ingredients and mix well. Divide mixture evenly and form into 8 burgers, ½ to ¾-inch thick. Wet your hands slightly to avoid sticking.
Lightly oil a nonstick griddle or skillet, or spray with a nonstick cooking spray. Preheat over medium heat. Place burgers on griddle and cook until browned on both sides, about 15 minutes. Turn burgers several times while cooking.

From: garhow@hpubmaa.esr.HP.COM (Garry Howard). rfvc Digest V94 Issue #181, Aug. 26, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com ~--

BEEF WITH BROWN RICE AND FETA CASSEROLE

Servings: 1 servings

Ingredients:

6 Dried mushrooms
2 cub Cooked brown rice
1 ½ cub Cooked beef chunks
3 ounce Crumbled feta cheese
6 Pitted black olives
2 tablespoon Parmesan cheese
1 Chopped onion
1 tablespoon Oil
1 ½ cub Canned tomatos
1 Minced garlic clove

Preparation:

Servings: 1

Freshly ground pepper

Put the dried mushrooms in ½ cup hot water and let stand 20 minutes.
Saute the onion in the oil slowly for 5 minutes, then add the tomatos and garlic, and let cook gently uncovered about 10 minutes. Pepper to taste, then add the dried mushrooms, cut in quarters if large, with any tough stems removed, and the mushroom soaking liquid. Cook another 5 minutes.
Preheat oven to 400 degrees. Line the bottom of 1 ½ qt casserole with 1 cup of the rice, add the cooked beef, and strew over the top the feta cheese, the olives, and half the sauce. Add the remaining rice and the rest of the sauce, and sprinkle with Parmesan. bake 20 minutes.

BEEF, BROWN RICE AND FETA CASSEROLE

Servings: 1 servings

Ingredients:

6 Dried mushrooms
2 cub Cooked brown rice
1 ½ cub Cooked beef chunks
3 ounce Crumbled feta cheese
6 Pitted black olives
2 tablespoon Parmesan cheese
1 Chopped onion
1 tablespoon Oil
1 ½ cub Canned tomatos
1 Minced garlic clove

Preparation:

Servings: 1

Freshly ground pepper

Put the dried mushrooms in ½ cup hot water and let stand 20 minutes.
Saute the onion in the oil slowly for 5 minutes, then add the tomatos and garlic, and let cook gently uncovered about 10 minutes. Pepper to taste, then add the dried mushrooms, cut in quarters if large, with any tough stems removed, and the mushroom soaking liquid. Cook another 5 minutes.
Preheat oven to 400 degrees. Line the bottom of 1 ½ qt casserole with 1 cup of the rice, add the cooked beef, and strew over the top the feta cheese, the olives, and half the sauce. Add the remaining rice and the rest of the sauce, and sprinkle with Parmesan. bake 20 minutes.

BEETS & ONIONS VINAIGRETTE

Servings: 3 servings

Ingredients:

3 medium Beets; OR...
6 small -Beets
2 cub Water
2 medium Onions; sliced thinly
2 tablespoon EDEN Ume Plum Vinegar
¼ cub EDEN Brown Rice Vinegar
½ cub EDEN Olive Oil
1 bunch Watercress (or more)

Preparation:

Boil the whole, unpeeled beets in water for 1 hour or until tender. Drain and cool. Meanwhile, slice the onions into thin crescents. Boil water and cook onion slices 1 minute, then drain. Place in a salad bowl.
Combine vinegar and oil and pour over onions. Set aside to marinate.
Working with wet hands, peel beets by slipping off their skin and rinse under cold water. Slice beets and add to onions. Toss gently and let stand for 30 minutes. Serve on a bed of watercress.

Prep. Time: 15 minutes
Cooking Time: 1 hour
Yield: 2-3 servings

Annemarie Colbin, The Natural Gourmet

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of Karen Mintzias>

BELL PEPPERS WITH BROWN RICE STUFFING

Servings: 4 servings

Ingredients:

4 each Green bell peppers
1 medium Onion, diced
1 each Garlic clove, minced
2 tablespoon Oil
2 ounce Brown rice
¾ pint Tomato juice
1 each Bay leaf
1 each Thyme sprig
1 each Parsley sprig
4 ounce Mixed nuts, chopped
Salt & pepper, to taste

Preparation:

Slice the tops from the peppers to form lids. Scoop out the seeds & membranes. Place the peppers in a greased casserole.

Saute the onion & garlic in the oil over low heat until the onion is soft & golden. Add the rice & half the tomato juice, along with the bay leaf, thyme & parsley. Cover & simmer for 40 minutes. Discard the bay leaf, thyme & parsley. Mix in the nuts & season well.

Fill the green peppers with the sauteed mixture. Replace the tops.
Pour the remaining tomato juice around the peppers. Bake at 350F for 35 minutes.

Mary Norwak, "Grains, Beans & Pulses"

BLACK BEAN AND RICE SOUP

Servings: 4 servings

Ingredients:

1 pound Dried black beans
6 cub Water
4 cub Chicken or vegetable stock
¼ cub Olive oil
1 large Onion -- finely chopped
4 To 6 garlic cloves --
Minced
1 ½ teaspoon Cumin
1 ½ teaspoon Oregano
2 teaspoon Salt
1 ½ cub Cooked brown rice
2 To 3 tbsp. red wine vinegar
2 cub Sour cream
4 Green
6 Radishes -- thinly sliced
Lime wedges
Onions -- thinly sliced

Preparation:

Rinse and sort beans, drain well. Place beans and water in a large kettle and bring to a boil over high heat. Cover, reduce heat; simmer until beans absorb most of the water, about 30 to 45 minutes. Add stock and continue simmering, covered, until bean

Recipe By :

BLACK BEAN PATTIES

Servings: 1 servings

Ingredients:

2 cub Cooked black beans
1 cub Cornmeal
1 tablespoon Cumin
1 cub Cooked brown rice
1 cub Soymilk

Preparation:

The North American Indians made patties of black beans and cornmeal, cooking them over campfires. Brown rice has been added to give them more substance, though the Native Americans on the plains would have used wild rice. For a main dish, you can make or buy a mushroom gravy to serve over the patties, serving with a green vegetable and salad. Uncooked patties can be wrapped in wax paper and frozen, then for a quick meal you can defrost and fry or grill. This is a nice way to use up leftover rice or beans, but you can also cook some for the occasion. For breakfast, you can serve with warm maple syrup.

Cool the beans and rice, if you have just cooked them. Combine all the ingredients well. Add more cornmeal as needed to form a stiff dough. Form into patties. Add corn oil to a frying pan and fry, or grill over charcoal. Cooking black beans: put 1 cup dry black beans in 3 cups water and store overnight (a quart canning jar works well for this.) Bring to a boil in fresh water and simmer around 40 minutes. Cooking brown rice: place 1 cup brown rice in 2 ½ cups water. Bring to a boil, then cover and simmer until water has disappeared, about 35 minutes. Let the rice rest with cover on an additional 10 minutes. From: Mary Howard.

BLACK BEAN SOUP #1

Servings: 6 servings

Ingredients:

2 pound Black beans
½ cub Sunflower oil
½ pound Bacon
½ pound Diced ham
8 each Chopped onions
7 each Minced cloves garlic
7 each Stalks chopped celeryw/leaves
3 cub Uncooked brown rice
½ teaspoon Cayenne
1 tablespoon Vegtable season salt
4 teaspoon Ground cumin
¼ cub White wine
1 cub Sherry
6 quart Chicken broth OR 3 bouilloncubes and 6 qt of water

Preparation:

Wash black beans, cover with water and allow to soak overnight; rinse; drain; set aside. Pour oil into large soup pot. Add bacon, ham, onion, garlic and celery. Cook at high simmmer until vegetables are soft, about 30 minutes. Add beans, rice, seasonings, and broth to soup pot. Bring to boil; reduce heat, cover and simmer 2 ½-3 hours. Let soup cool; put through a blender a little at a time until smooth.Return to soup pot; reheat on low about 45 minutes, adding wine andsherry. Ladle into bowls.

BLACK BEAN STEW

Servings: 1 servings

Ingredients:

½ cub Brown rice
1 cub Water
2 cub Cooked black beans,reserving some of thecooking liquid
1 small Onion, chopped
2 Cloves crushed garlic
½ teaspoon Cumin
½ teaspoon Oregano
½ teaspoon Basil
½ teaspoon Ginger
1 Bay leaf
¼ teaspoon Red pepper (optional)
¼ cub Cheap red wine (optional)
1 Vegetarian sausage link,crumbled (optional)
Salt and pepper
4 ounce Shredded sharpcheddar cheese

Preparation:

Prepare the rice in the water according to package directions or your own procedure (white rice is OK, but it makes for a bland and fairly gummy dish).

While the rice is cooking, combine all the rest of the ingredients except the cheese in a saucepan and simmer, at least 15 minutes.

Heat oven to 350 degrees. Spoon the cooked rice into a casserole dish.
Remove the bay leaf from the bean mixture; pour the beans over the rice and stir; it doesn't have to be thoroughly mixed. Top with the cheese and bake uncovered 20-35 minutes or until cheese is browned and bubbly. Let stand five minutes before serving.

I tell people this serves four, but that's a fairly skimpy serving. It doubles easily, but you'll need a pretty good-size casserole. Also, the wine is optional for those who don't use it, but it really does make a difference, and since the other flavors are pretty assertive, I'd suggest using a fairly cheap, strongly flavored wine. Posted By Teresa Lauren Marx <tm37+@andrew.cmu.edu> On rec.food.recipes or rec.food.cooking

BLACK BEANS & CORN THERMOS LUNCH

Servings: 1 servings

Ingredients:

½ cub Black beans
½ cub Canned corn
½ cub Cooked, brown rice
Salsa

Preparation:

A favorite one pot meal that you can take to work in a thermos is ½ c black beans (dehydrated or canned); ½ canned corn (rinsed) or cooked frozen corn; ½ cooked brown rice; and enough salsa to blend the mixture together. This is a very satisfying and filling meal. I certainly enjoyed my first five emails on this list.

From: SHABRI@delphi.com. Fatfree Digest [Volume 9 Issue 49] Aug. 9, 1994.
Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

BLACK BEANS AND RICE

Servings: 4 servings

Ingredients:

1 pound Black beans;
1 teaspoon Oregano;
1 large Onion; chopped
3 Bay leaves;
1 cl Garlic;
½ cub Vinegar;
1 Green pepper; chopped
2 cub Cooked brown rice;
2 teaspoon Olive oil;
1 Ham hock; trim fat

Preparation:

Wash the beans and soak overnight in 2 quarts of cold water. Saute the onion ( and it's just as good if you leave the onion raw), garlic and pepper in the oil. Combine all the ingredients except the vinegar and rice, and cook over low heat until the beans are tender. Add the vinegar and serve over the rice.

BLACK BEAN-STUFFED PEPPERS

Servings: 8 servings

Ingredients:

1 cub Dried black beans
4 Bell peppers
1 tablespoon Olive oil
1 cub Onions; chopped
1 tablespoon Chili powder
1 teaspoon Ground cumin
1 teaspoon Dried basil
½ teaspoon Dried oregano
1 tablespoon Wine vinegar
2 ½ cub Brown rice; cooked
pinch Sea salt
1 medium Tomato; chopped

Preparation:

Prepare beans according to package directions.

Cut peppers in half lengthwise and remove seeds. Steam peppers, cut side down, over ½" boiling water until nearly tender, about 8 to 10minutes.
Rinse with cold water, drain and set aside.

Preheat oven to 350 deg.

Heat oil in a skillet over mediumheat.Saute onion until soft and translucent. Add chili powder, cumin, basil, oregano, beans and vinegar; mixing well. Stir in rice, salt and tomato. Remove from heat.

Fill peppers with bean mixture. Place in a shallow baking dish. Bake, covered, until peppers are tender, about 15 minutes. Serve immediately.

Per serving: 233 cal; 13 g prot; 303 mg sod; 30 g carb; 7 g fat; 0mg chol; 34 mg calcium

Source: Vegetarian Gourmet, Winter 93/MM by DEEANNE

BREAKFAST MUSH

Servings: 1 servings

Ingredients:

2 ¼ cub Water
½ cub Vanilla soy milk
⅛ cub Brown rice
¼ cub Coarse corn meal (polenta)
¼ cub Wheat bran
½ cub Thick oats
⅛ cub Toasted buckwheat
1 teaspoon Black strap molasses
2 tablespoon Honey
1 teaspoon Powdered ginger
1 ¼ teaspoon Cinnamon
⅛ teaspoon Sea salt
2 tablespoon Soy protein powder
1 teaspoon Vanilla extract
½ cub Fresh blueberries
Maple syrup

Preparation:

In a medium-sized sauce pan: Overnight: soak rice in sea salted water.
Morning: Bring same water to a boil. Add corn meal, oats, bran, molasses, honey, ginger, cinnamon. Reduce heat and simmer covered for 10 minutes; then add buckwheat, soy milk and protein powder. Return to a easy boil and cook uncovered over medium heat, stirring regularly, for 5-10 more minutes or until desired consistancy. Remove from heat, transfer to a large bowl and stir in vanilla and berries. Top with maple syrup if you have a sweet tooth.

From: Julie DiBiase <jules@anchor.cs.colorado.edu>. Fatfree Digest [Volume 9 Issue 45] Aug. 5, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

BREAKFAST RICE

Servings: 6 servings

Ingredients:

1 cub Long-grain brown rice
1 cub Unsweetened apple juice
1 cub Water
½ cub Raisins
½ teaspoon Ground cinnamon

Preparation:

Recipe by: The New McDougall Cookbook Preparation Time: 0:05 : Combine all fo the ingredients in a sacuepan. Bring to a boil, cover, reduce the heat, and cook for 40 mintues. Let rest for 10 minutes before serving. This may also be made in a slow cooker overnight. Combine all of the ingredients and cook on low for 8 to 10 hours. 170 calories, 1.0 grams fat per serving. :

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á

BREAKFAST TORTILLAS

Servings: 6 servings

Ingredients:

2 cub Spinach; firmly packed,
; washed & chopped
2 cub Cooked brown rice
1 cub Frozen corn kernels
½ cub Salsa
6 Whole-wheat or corn tortilla

Preparation:

Recipe by: The New McDougall Cookbook Preparation Time: 0:10 Place the spinach in a saucepan with only the water you washed it in still clinging to the leaves. (If you washed the spinach the night before, place the spinach in the sacuepan and sprinkle a little water over the leaves.) Cook, stirring, until just wilted, about 2 minutes. Remove from the saucepan and drain well.
Place the brown rice, corn, and salsa in the saucepan. Cook, stirring, until heated through. Stir in the spinach. Spoon a line of the mixture down the center of each tortilla and roll.
Can roll in 8 tortillas instead for 8 servings.
166 calories, 2.3 grams fat per serving (at 6 per recipe).
From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

BROWN RICE AND SPINACH

Servings: 4 servings

Ingredients:

Steam fresh spinach
Brown rice
1 teaspoon Butter
½ Onion
Celery

Preparation:

Steam spinach; after spinach is cooked, approximately 5 minutes. Use excess water for cooking brown rice. Cook rice accordingly. In frying pan, saute onion (chopped small) and celery (chopped small) in pat of butter. After rice is cooked, add spinach

Recipe By :

BROWN RICE

Servings: 1 servings

Ingredients:

BRING TO A BOIL:
-in a small saucepan
¾ cub Water
1/3 cub Brown rice;
Simmer covered for 30minutes. Remove from heat.

ADD:
2 Figs; chopped
¼ teaspoon Nutmeg;

SERVE IN A SMALL BOWL WITH:
¼ cub Milk or yogurt(low-fat)

Preparation:

Food Exchange per serving: 2 ½ STARCH/BREAD EXCHANGES + 1 FRUIT EXCAHNGES + ½ MILK EXCHANGES; CAL: 282; PRO: 7gm; FAT: 1gm; CAR:
60gm;

Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal Master.

BROWN RICE & LENTIL STEW

Servings: 4 servings

Ingredients:

¾ cub Uncooked brown rice
½ cub Dry lentils; rinsed
½ cub Chopped onions
½ cub Sliced celery
½ cub Sliced carrots
¼ cub Snipped fresh parsley
1 teaspoon Italian seasoning
1 Garlic clove; minced
1 Bay leaf
2 ½ cub Chicken broth
14 ½ ounce Canned peeled whole tomatoes undrained, chopped
1 tablespoon Cider vinegar

Preparation:

Combine all ingredients and 2 cups water in Dutch oven or large saucepan; bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, for 55 minutes to 1 hour, or until rice is tender. Remove and discard bay leaf.

Each serving provides: * 252 calories * 10.5 g. protein * 1.4 g. fat * 50.7 g. carbohydrate * 917 mg. sodium * 1 mg. cholesterol

Source: Sport Sense - The Common Sense Approach to a Healthful Lifestyle Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

BROWN RICE & LENTIL STEW (VEGAN)

Servings: 4 servings

Ingredients:

¾ can Brown rice; uncooked
½ cub Dried lentils; rinsed
½ cub Chopped onions
½ cub Sliced celery
½ cub Sliced carrots
¼ cub Snipped fresh parsley
1 teaspoon Italian seasoning
1 Garlic clove; minced
1 Bay leaf
2 ½ cub [stock]
14 ½ ounce Canned tomatoes, peeled; cut
1 tablespoon Cider vinegar

Preparation:

An easy-to-make entree that uses only one pan. Combine all ingredients in Dutch oven or large saucepan; bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, for 55 minutes to 1 hour, or until rice is tender. Remove and discard bay leaf. Nutrition (per serving): 272 calories, Total Fat 2 g (8% of calories) Source: USA Rice Council :

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á

BROWN RICE & SWEET CORN SALAD

Servings: 8 servings

Ingredients:

1 pound Brown rice, cooked
½ pound Sweet corn kernels, cooked(or 1 cup frozen corn,or 1 can of corn drained)
½ cub Finely chopped onion
½ cub Finely diced red pepper
½ cub Finely diced green pepper
2 large Firm guavas, finely diced(try kiwis or tart apples)
4 tablespoon Vegetable oil

Preparation:

Heat the oil in a alrge wok or pan and saute the onion until translucent.
Add the diced green and red peppers and saute until tender. Reduce the heat and stir in the corn, rice, and finally the guava. Remove from heat and season to taste. Chill in the refrigerator and stir again before serving.
For a flavor accent, you may toss in a vinaigrette dressing. Each serving contains 372 calories, 0 cholesterol, 16 grams fat, 6 grams protein.

BROWN RICE & VEGETABLE SALAD

Servings: 4 servings

Ingredients:

1 medium Onion, finely chopped
1 each Garlic cloves, crushed
2 ounce Olive oil
8 ounce Long-grain brown rice
¾ pint Vegetable stock
1 teaspoon Salt
½ teaspoon Turmeric
8 ounce French beans
4 ounce Peas, fresh or frozen
4 ounce Corn, fresh or frozen
1 each Red bell pepper, chopped
4 ounce Peanuts -=OR=- cashews

Preparation:

Cook the onion & garlic in the olive oil until soft & golden. Stir in the rice until coated evenly with the oil. Add the stock, salt & turmeric. Bring to a boil & simmer for about 40 minutes. The rice should be tender & all the liquid absorbed.

While the rice is cooking, prepare the vegetables. Cut the beans into small chunks. Cook in boiling salted water until tender (I'd prefer to steam them). Drain well.

Cool the rice & vegetables & mix together with the bell pepper. Stir in half the nuts & place in a serving bowl. Sprinkle with the remaining nuts. Serve with an oil & vinegar dressing if liked.

Mary Norwak, "Grains, Beans & Pulses"

BROWN RICE & WHEAT BERRIES (VEGAN)

Servings: 1 servings

Ingredients:

2 ¼ cub Water
1/3 cub Wheat berries
1/3 cub Brown rice
1 tablespoon Saute fluid (pick your a
Compatible favoriet)
¼ cub Chopped scallion
¼ teaspoon Salt
⅛ teaspoon Pepper

Preparation:

In 2qt pan, boil water. Add berries, return to boil.
Reduce heat, simmer, covered, 1 hour. Stir in brown rice. Cover, simmer 50 minutes longer. 5 minutes before rice is finished, saute scallion until softened. Combi ne with rice and wheat mixture, along with spices.

Note: The original recipe called for 2 Tbs. pignoli (pine nuts), tosted in 1 Tbs butter, before adding the scallions. I simply eliminated them. I'll run both combinations through my recipe program, and re-post if it can be done <= 10% cff. The original recipe's 'Health Tip' suggested omitting salt, substituting unsalted margarine, and/or eliminating the nuts.

Posted by "Rob Ryerson"
<RYERSONRA@compctr.ccs.csus.edu> to the Fatfree Digest [Volume 13 Issue 8] Dec. 8, 1994. Source - 'The Complete Whole Grain Cookbook' by Carol Gelles

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

1.80á

BROWN RICE AND LENTIL STEW

Servings: 4 servings

Ingredients:

¾ cub Uncooked brown rice
½ cub Dry lentils; rinsed
½ cub Chopped onions
½ cub Sliced celery
½ cub Sliced carrots
¼ cub Snipped fresh parsley
1 teaspoon Italian seasoning
1 Garlic clove; minced
1 Bay leaf
2 ½ cub Chicken broth
14 ½ ounce Canned peeled whole tomatoes undrained, chopped
1 tablespoon Cider vinegar

Preparation:

Combine all ingredients and 2 cups water in Dutch oven or large saucepan; bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, for 55 minutes to 1 hour, or until rice is tender. Remove and discard bay leaf.

Each serving provides:
* 252 calories
* 10.5 g. protein
* 1.4 g. fat
* 50.7 g. carbohydrate
* 917 mg. sodium
* 1 mg. cholesterol

Source: Sport Sense - The Common Sense Approach to a Healthful Lifestyle Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

BROWN RICE AND LENTIL STEW (VEGAN)

Servings: 4 servings

Ingredients:

¾ can Brown rice; uncooked
½ cub Dried lentils; rinsed
½ cub Chopped onions
½ cub Sliced celery
½ cub Sliced carrots
¼ cub Snipped fresh parsley
1 teaspoon Italian seasoning
1 Garlic clove; minced
1 Bay leaf
2 ½ cub [stock]
14 ½ ounce Canned tomatoes, peeled; cut
1 tablespoon Cider vinegar

Preparation:

An easy-to-make entree that uses only one pan. Combine all ingredients in Dutch oven or large saucepan; bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, for 55 minutes to 1 hour, or until rice is tender. Remove and discard bay leaf. Nutrition (per serving): 272 calories, Total Fat 2 g (8% of calories) Source: USA Rice Council :

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á

BROWN RICE AND SWEET CORN SALAD

Servings: 8 servings

Ingredients:

1 pound Brown rice, cooked
½ pound Sweet corn kernels, cooked(or 1 cup frozen corn,or 1 can of corn drained)
½ cub Finely chopped onion
½ cub Finely diced red pepper
½ cub Finely diced green pepper
2 large Firm guavas, finely diced(try kiwis or tart apples)
4 tablespoon Vegetable oil

Preparation:

Heat the oil in a alrge wok or pan and saute the onion until translucent. Add the diced green and red peppers and saute until tender. Reduce the heat and stir in the corn, rice, and finally the guava. Remove from heat and season to taste. Chill in the refrigerator and stir again before serving. For a flavor accent, you may toss in a vinaigrette dressing. Each serving contains 372 calories, 0 cholesterol, 16 grams fat, 6 grams protein.

BROWN RICE CASSEROLE

Servings: 6 servings

Ingredients:

4 cub Cooked brown rice
Half block of tofu
1 large Onion
2 medium Carrots
2 Celery stalks
1 Green pepper
2 medium Zucchini=OR=- other summer squash
6 ounce Mushrooms, wiped clean
1 tablespoon Olive oil
1 tablespoon Butter
3 Garlic cloves; finely chopped
1 teaspoon Nutritional yeast (optional)
1 teaspoon Ground cumin seeds
1 teaspoon Salt
1 cub Mushroom broth; -=OR=- Vegetable stock, or water
6 ounce Grated cheese(Jack, muenster, Cheddar or Gouda)
Pepper
Fresh herbs, for garnish(Parsley or Cilantro,Thyme, Marjoram)

Preparation:

COOK RICE. SET THE TOFU on a slanted board or pan to drain, and prepare the vegetables. Chop the onion, carrots, celery, pepper, and zucchini into pieces about ½-inch square. Quarter mushrooms if they are small, and cut them into sixths or eighths if they are large. Cut the tofu into ½-inch cubes. Heat the olive oil and the butter and fry the onion over medium heat until it is lightly browned, about 5 minutes. Add the garlic, nutritional yeast, if using, cumin and salt. Stir until blended and cook for 1 minute.
Add the carrots, celery, green pepper and ½ cup of the liquid, cover pan, and braise the vegetables until they begin to soften, about 5 minutes. Add the zucchini and mushrooms and cook 7 to 10 minutes. The vegetables should be nearly, but not completely, cooked. If the pan gets dry while they cook, add a little more liquid. Preheat oven to 350F. Combine the vegetables with rice and cheese. Season with salt and plenty of freshly ground black pepper. Gently mix in the tofu, and put mixture into lightly oiled casserole. Add a little more liquid to moisten. Cover with foil and bake ½ hour. Remove foil and bake 15 minutes. Garnish with fresh herbs.

BROWN RICE JAMBALAYA

Servings: 8 servings

Ingredients:

½ pound Diced ham or bacon (cutbacon crosswise into thinstrips)
4 Chicken legs (2 ½ pounds)
1 pound Cajun-style sausage
3 medium Garlic cloves, peeled
1 medium Onion, peeled, cubed
1 medium Green bell pepper, cored,cut in 1-inch squares
2 medium Tomatoes, peeled, cored,quartered
1 ½ cub Raw brown rice
½ teaspoon Each, dried oregano leaves,dried thyme leaves, file
Powder, ground black pepper
¼ teaspoon Each, cayenne pepper,ground cumin
3 cub Chicken broth
Salt
½ pound Peeled, deveined raw shrimp

Preparation:

I seem to remember you being involved in a conversation about brown rice a few months back... Here's something that you might find interesting.

Put ham or bacon in a 4-quart soup kettle and cook over low heat until fat is rendered. Increase heat to medium and stir until cooked, about 5 minutes.

Remove chicken skin, cut meat off the bones and then cut boneless chicken into bite-size pieces. Add to kettle or skillet with bacon or ham and toss until color turns pale, about 4 minutes. Remove bacon or ham and chicken with a slotted spoon and put on paper toweling; set aside. Add sausage to kettle and brown all over, about 6 to 8 minutes; remove. Leave 2 tablespoons fat in kettle; pour off and discard remaining fat.

Insert metal blade in food processor. Mince garlic by adding to machine with motor on. Add onion and chop very coarsely with half second pulses. Add green pepper and process with half-second pulses until mixture is chopped to medium consistency. Add mixture to kettle and stir over low heat until softened, about 10 minutes.
Process tomatoes until pureed; set aside.

Add rice to ingredients in kettle and stir over low heat for 2 minutes. Then stir in oregano Thyme, file, black pepper, cayenne pepper and cumin. Add tomatoes and broth. Stir well and let mixture to boiling. Reduce heat to low, cover and cook rice mixture 15 to 20 minutes. Cut sausage into ¼-inch thick coin like slices. Mix sausage, ham and chicken pieces into rice. Cover and cook until rice is tender (rice may not absorb all the liquid) about 20 minutes longer. Taste and adjust seasoning, adding salt as needed. Stir shrimp into hot rice mixture, cover pot and let stand for 8 to 10 minutes. Serve rice with shrimp, meats and liquid.

Serves 8.

San Francisco Chronicle, date unknown.

Posted by Stephen Ceideburg; February 27 1991.

BROWN RICE PILAF

Servings: 4 servings

Ingredients:

½ teaspoon Instant chicken bouillon
1 cub Sliced fresh Mushrooms
¾ cub Brown Rice, quick cooking
½ cub Shredded Carrot
¼ teaspoon Dried Marjoram, crushed
¼ cub Thinly sliced Green Onion
2 tablespoon Snipped fresh Parsley

Preparation:

In a medium saucepan stir together bouillon granules and 1 cup water.
Bring to boiling. Stir in mushrooms, brown rice, carrot, marjoram, and dash pepper. Reduce heat and simmer, covered, for 12 minutes.
Remove from heat; let stand for 5 minutes. Add green onion and parsley; toss lightly with a fork. Serve immediately.
************************************************* Per serving: 104 calories, 3 g protein, 21 g carbohydrates, 1 g fat, 0 mg cholesterol, 105 mg sodium, 205 mg potassium.

BROWN RICE PILAF WITH VEGETABLES AND GARLIC

Servings: 6 servings

Ingredients:

1 tablespoon Olive oil
1 cub Chopped onion
1 ½ cub Brown rice
8 large Garlic cloves; pressed
3 cub Water
1 teaspoon Salt
1 cub Fresh green beans cut into 2-inch pieces
1 cub Yellow crookneck squash (cubed)
1 cub Broccoli florets
1 cub Fresh corn kernalsOR- frozen, thawed
1/3 cub Chopped red bell pepper
1 tablespoon Sesame seeds; toasted
2 teaspoon Light soy sauce

Preparation:

Heat oil heavy large skillet over low heat. Add onion; saute until golden and tender, about 10 minutes. Add rice and garlic; saute 1 minute. Add 3 cups water and salt; bring to boil. Reduce heat to low, cover tightly and cook until rice is tender and almost all liquid is absorbed, about 35 minutes; do not stir.
Uncover skillet and place green beans, squash, broccoli, corn and carrot evenly over surface of rice. Cover and cook until vegetables are crisp-tender, about 10 minutes. Remove from heat. Stir in red bell pepper and sesame seeds. Mix in soy sauce. Toss to coat.

BROWN RICE PUDDING

Servings: 6 servings

Ingredients:

1 cub Brown rice
10 tablespoon Apple juice, frozen
Concentrate
1 ½ cub Evaporated skim milk
2 Eggs
½ teaspoon Cinnamon
½ cub Raisins -- optional
Slivered almonds --
Optional

Preparation:

Cook rice as usual, but replace 6 Tbsp. water with 6 Tbsp. juice concentrate.
Beat the rest (not nuts) together in pot. Mix in rice . Cook 8-10 min.
till
thick, wtirring. Spoon into dishes and chill. Sprinkle with nuts, if desired.

Recipe By : My files

BROWN RICE PUDDING -1

Servings: 1 servings

Ingredients:

3 Eggs
2 cub Brown Rice -- cooked
½ cub Peanut Butter
1/3 cub Honey
1 tablespoon Cinnamon
2 cub Milk
½ cub Dates -- chopped
½ cub Raisins

Preparation:

Combine eggs, cooked rice, peanut butter, honey, and cinnamon; stir in milk, raisins, dates. Turn into a 10x6x2 baking dish; place first dish into a larger baking dish and add 1 inch water to the larger pan. Bake 25 minutes at 350 stir mixture; bake another 25 minutes. or until a knife inserted in the center comes out clean.

Good topped with whipped cream and peanuts.

Recipe By : Kathy Bradshaw <kbradshaw@ED.CO.SANMATEO.CA.US>

BROWN RICE ROYAL

Servings: 6 servings

Ingredients:

2 cub Sliced fresh mushrooms
½ cub Finely chopped green onions including tops
1 tablespoon Vegetable oil
3 cub Cooked brown rice cooked in beef broth

Preparation:

Cook mushrooms and onions in oil until tender. Add rice. Toss lightly.
Heat thoroughly.

Each serving provides:
* 119 calories
* 2.7 g. protein
* 2.7 g. fat
* 20.8 g. carbohydrate
* 292 mg. sodium
* 0 mg. cholesterol

Source: Brown Rice
Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

BROWN RICE SALAD

Servings: 1 recipe

Ingredients:

1/3 cub Vegetable oil
2 cub Uncooked brown rice
3 cub Vegetable stock or water (2 to 3 cups)
¾ cub French dressing (of choice)
2/3 cub Sliced water chestnuts
½ cub Thinly sliced red pepper (sweet)
¼ cub Minced onion
¼ teaspoon Garlic powder (optional)
⅛ teaspoon Italian seasoning (optional)
¾ pound Snow peas tips & strings removed
½ pound Fresh mushrooms thinly sliced

Preparation:

In a heavy casserole, heat the oil over moderate heat. Add the rice and saute for about 5 minutes or until the rice begins to darken; stir often.
Stir in the vegetable stock, cover the pan and reduce the heat to low.
Simmer until the liquid is absorbed about 1 hour. When the rice is cooked, toss it while still warm with ¼ cup french dressing. Let rice mixture cool. Add the water chestnuts, red pepper, onion, mushrooms and desired seasonings to the rice, then add another ¼ cup of dressing and toss. Chill 1 hour. Meanwhile, cover the snow peas with boiling water.
Let them stand 1 minute, then drain. Rinse with cold water and pat dry.
Cut the snow peas into 1" pieces and toss them with ¼ cup dressing with rice mixture.

Source: Arrowhead Mills "Hearty Main Dish Meals without meat" tri-fold Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

BROWN RICE SAUTE WITH PARSLEY AND SAGE

Servings: 8 servings

Ingredients:

1 ½ cub Brown rice
3 tablespoon Olive oil
2 each Onions, diced
4 each Carrots, shredded
1 tablespoon Sesame seeds
Salt and pepper, to taste
1 large Bunch fresh parsley, chopped
1 teaspoon Dried thyme
2 teaspoon Dried sage
1 tablespoon Soy sauce (opt'l.)

Preparation:

Wash the rice well under cold water, then place in a saucepan with water to cover by ¼". Bring to a boil over high heat, then turn the heat down low and cover tightly. Simmer until all water is absorbed, approximately 1 hour.
In a frying pan or wok, heat the oil and saute the onions until golden brown or even a bit burnt, about 8 minutes. Add the cooked rice to the onions. Stir in the carrots, sesame seeds, salt and pepper to taste, and the herbs. Stir-fry lightly for about 5 minutes. Mix in the soy sauce just before serving, if desired.

BROWN RICE SEAFOOD SALAD SUPREME

Servings: 1 servings

Ingredients:

½ pound Shrimp, cooked, shelled anddeveined
½ pound Bay scallops, cooked
2 cub Cooked brown rice
½ cub Red pepper, cut in juliennestrips
½ cub Peas, cooked
¼ cub Sunflower seeds
¼ cub Raisins
1 cub Jarlsberg cheese, cut injulienne stripsDressing (Recipe below)Crisp salad greens

Preparation:

In bowl, combine all ingredients except dressing and greens. Pour dressing over all and toss to blend. Cover and refrigerate at least 1 hour, to blend flavors. To serve, spoon onto crisp greens. Makes 4-6 servings.

Dressing

In medium bowl, combine 1 cup plain yogurt, ½ Cup chopped seeded cucumber, ¼ cup chopped green onion, 3 tablespoons lemon juice, 2 tablespoons light soy sauce and a generous dash of lemon pepper. Blend well.

From the files of Al Rice, North Pole Alaska. Feb 1994

BROWN RICE STEW

Servings: 8 servings

Ingredients:

2 ½ cub Chicken stock
1 cub Long-grain brown rice
28 ounce Tomatoes; canned
3 Carrots; sliced
3 Green onions, chopped
1 large Onion, chopped
1 Celery stalk; sliced
3 cl Garlic; chopped
1 Bay leaf
3 Knackwurst sausages; sliced
½ cub Parsley; fresh, chopped
1 teaspoon Dried oregano
1 teaspoon Dried basil
½ teaspoon Dried thyme

Preparation:

In 12-cup casserole, combine stock, rice, tomatoes, carrots, green and large onions, celery, garlic and bay leaf. Cover and microwave at High for 10 minutes or until boiling; stir.
Cover and microwave at Medium (50%) for 45-60 minutes or until rice is tender. Stir in sausages, parsley, oregano, basil and thyme; let stand, covered, for 15 minutes. Discard bay leaf.

BRUNCH RICE

Servings: 6 servings

Ingredients:

1 teaspoon Margarine
¾ cub Shredded carrots
¾ cub Diced green pepper
¾ cub Sliced fresh mushrooms
6 Egg whites; beaten
2 Eggs; beaten
½ cub Skim milk
½ teaspoon Salt
¼ teaspoon Ground pepper
3 cub Cooked brown rice
½ cub Shredded Cheddar cheese
Corn tortillas (optional) warmed

Preparation:

Melt margarine in large skillet over medium-high heat until hot. Add carrots, green pepper, and mushrooms; cook 2 minutes. Combine egg whites, eggs, milk, salt, and black pepper in small bowl. Reduce heat to medium and pour egg mixture over vegetables. Continue stirring 1-½ to 2 minutes. Add rice and cheese; stir to gently separate grains. Heat 2 minutes. Serve immediately or spoon mixture into warm corn tortillas, if desired.

Microwave Oven Instructions: Combine carrots, green pepper, mushrooms, and margarine in 2-½-quart microproof baking dish.
Cover and cook on HIGH 4 minutes. Combine egg whites, eggs, salt, and black pepper in small mixing bowl; pour over vegetables. Cook on HIGH 4 minutes, stirring with fork after each minute to cut cooked eggs into small pieces. Stir in rice; cook on HIGH about 1 minute until heated through.

Each serving provides:
* 212 calories
* 11.4 g. protein
* 6.5 g. fat,
* 27 g. carbohydrates
* 2.5 g. dietary fiber
* 35.3 mg. sodium
* 79 mg cholesterol

NOTE: Optional ingredients are omitted from the nutritional analysis.
When ingredient choices appear in a recipe, the first ingredient is used for calculation.

Source: "Light, Lean & Low Fat" booklet
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

BURGER MIX

Servings: 1 servings

Ingredients:

½ cub Dry chickpeas
½ cub Dry soybeans
½ cub Dry lentils
½ cub Yellow split peas
½ cub Brown rice
½ cub Rolled oats
¼ cub Whole wheat bread crumbs
¼ cub Cornmeal
1 ½ tablespoon Baking soda
Seasonings of your choice
(see note)

Preparation:

Put the ingredients 1-2 at a time in a blender, turn the blender on, and RUN FOR COVER (this is pretty noisy <g>). When everything is in powdered form, combine in a tupperware container and store in the fridge. Makes 4 cups of mix.

To make burgers, combine 1 c. burger mix and 2/3 c. HOT liquid (see note 2) and let sit for 15 minutes. On a plate, form into 3 thin patties. Use a spatula to move patties onto a nonstick-sprayed skillet and cook on both sides until lightly browned. Serve with your favorite burger fixins.

Note - Seasonings: You can use the herbs and/or spices of your choice, or consider using a dry soup mix run through the blender (I'll bet onion would be good). Also, try a dry FF salad dressing mix. Or a veggie boullion cube run through the blender. Other suggestions: onion powder, garlic powder, lemon pepper, basil, etc.

Note - Liquids: Try 1/3 c. water and 1/3 c. barbeque sauce - combine in bowl and nuke until hot , add to dry mix (note that burgers made with barbeque sauce will brown more quickly, so watch them!). Or try half water, half tomato juice, or half water and half white wine or marsala. Try to make sure that your liquids and seasonings have compatible flavors.

Other suggestions: The possibilities here are endless :)

Oriental: Burger mix with a little soy sauce in the liquid and some fresh ginger added to the mix, maybe a dash of rice wine.

Spanish: Cumin, red pepper, chili powder, or a dry taco seasoning mix.

Indian: Curry powder added to the mix.

Wine/garlic: Chopped garlic added to the mix, half water and half white wine for the liquid.

Potpourri: Make a batch of plain, unseasoned burger mix and add whatever seasonings strike your fancy as you're mixing it up! No need to commit to just one flavor for the whole batch!

From: <szfast@chip.ucdavis.edu>. Fatfree Digest [Volume 9 Issue 7] June 28, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

CAJUN RED BEANS & RICE

Servings: 4 servings

Ingredients:

2 cub Red kidney beans, soaked
2 Bay leaves
1 ½ cub Onion, chopped
½ teaspoon Thyme
3 Garlic cloves, minced
¾ cub Fresh parsley, minced
1 cub Diced green bell pepper
1 teaspoon Salt
2 tablespoon Red miso
4 cub Freshly cooked brown rice
Chopped scallions to garnish

Preparation:

Rinse beans & drain well. Cook in 5 cups of water for 50 minutes or until tender, with the bay leaves.

Add onion, thyme, garlic, parsley, green pepper & salt to pot, simmer over medium low heat for 15 to 20 minutes. Add miso & simmer for another 5 minutes. Remove bay leaves.

Serve over hot rice, garnished with scallions.

"Quick & Natural Rice Dishes"

CAJUN RED BEANS AND RICE

Servings: 4 servings

Ingredients:

2 cub Red kidney beans, soaked
2 Bay leaves
1 ½ cub Onion, chopped
½ teaspoon Thyme
3 Garlic cloves, minced
¾ cub Fresh parsley, minced
1 cub Diced green bell pepper
1 teaspoon Salt
2 tablespoon Red miso
4 cub Freshly cooked brown rice
Chopped scallions to garnish

Preparation:

Rinse beans & drain well. Cook in 5 cups of water for 50 minutes or until tender, with the bay leaves.

Add onion, thyme, garlic, parsley, green pepper & salt to pot, simmer over medium low heat for 15 to 20 minutes. Add miso & simmer for another 5 minutes. Remove bay leaves.

Serve over hot rice, garnished with scallions.

"Quick & Natural Rice Dishes"

CAJUN-STYLE RED BEANS & BROWN RICE

Servings: 9 servings

Ingredients:

1 pound Dried pinto beans
2 cub Chopped yellow onion
1 cub Chopped green onions
1 cub Chopped green bell pepper
½ teaspoon Minced garlic
¼ teaspoon Red cayenne pepper
¾ teaspoon Ground black pepper
½ teaspoon Salt
¼ teaspoon Oregano
¼ Teasppon garlic powder
1 tablespoon Worcestershire sauce
3 dash Tabasco sauce
6 ounce Can of tomato paste
¼ teaspoon Thyme
1 teaspoon Celery flakes
6 cub Cooked brown rice

Preparation:

(This is real good and hot, so you may want to tone down hot spices and add them last, to taste, if you can't tolerate the spicy heat.)

Wash beans and then soak for 12 hours. (I never soak beans and never have any gas unless I eat them with milk.)

Drain water. Fill a large pot with beans; add water to ½ inch above beans level. Add remaining ingredients except rice; cook over low heat 2 to 2 ½ hours, covered. Serve over cooked brown rice.

Nutritional information per serving: 260 calories 5 percent fat (1.3 grams) 77 percent carbohydrate 18 percent protein

I got this recipe from the January 94 issue of Shape magazine, in an article about the Cooper Clinic (I believe it's in Texas). I didn't want to post without trying first, So last weekend I tried it and it's wonderful!

mingram@madam.west.sun.com (Judy Mingram - SunSelect)

From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)

CALIFORNIA ALMOND PILAF

Servings: 6 servings

Ingredients:

1 cub Uncooked brown rice
¼ cub Seedless raisins
1 tablespoon Dehydrated chopped onion
2 teaspoon Chicken bouillon granules
1 tablespoon Butter or margarine
¼ teaspoon Ground white pepper
2 cub -Water, or up to...
2 ¼ cub Water
1/3 cub Slivered almonds; toasted

Preparation:

Combine all ingredients except almonds in 2 to 3-quart saucepan. Bring to a boil; stir once or twice. Reduce heat, cover, and simmer 45 to 50 minutes, or until rice is tender and liquid is absorbed. Remove from heat. Add almonds and fluff with fork.

Microwave Oven Instructions: Combine all ingredients except almonds in deep microproof baking dish. Cover and cook on HIGH (maximum power) 5 minutes or until boiling. Reduce setting to MEDIUM (50% power) and cook 30 minutes. Add almonds and fluff with fork.

Each serving provides:
* 198 calories
* 4.3 g. protein
* 6.7 g. fat
* 31.3 g. carbohydrate
* 409 mg. sodium
* 6 mg. cholesterol

Source: Brown Rice
Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

CALIFORNIA BROWN RICE SALAD (VEGAN)

Servings: 6 servings

Ingredients:

16 ounce California fruit cocktail
1 cub Brown rice
1 Tomato; diced
1 cub Sliced celery
½ cub Sliced green onions
2 tablespoon Red wine vinegar
1 tablespoon Vegetable oil
1 tablespoon Dijon mustard
½ teaspoon Tarragon
⅛ teaspoon Garlic powder

Preparation:

Drain fruit cocktail, reserving ¼ cup liquid; save remainder for other uses. Cook rice according to package directions; chill thoroughly. Toss rice with fruit cocktail, tomato, celery and green onions.
Combine reserved fruit cocktail liquid with vinegar, oil, mustard, tarragon and garlic powder. Stir into rice mixture; chill for flavors to blend.
Nutrition (per serving): 199 calories Total Fat 4 g (16% of calories) Source: The Canned Fruit Promotion Service :

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á

CAMP TUNA AND RICE

Servings: 4 servings

Ingredients:

2 can Tuna; and liquid
1 cub Quick-cooking brown rice
2 tablespoon Instant dried onikon
2 tablespoon Green pepper flakes
1 ¾ cub Boiling water

Preparation:

Heat tuna in its oil in a skillet. Add remaining ingredients and bring to a boil. Cover and cook 15 to 20 minutes.

From: The Tuna Cookbook Charrin' off the Ol' Point..from the O :-)

~-- EZPoint V2.2 * Origin: "LaRK's" Place (1:343/26.3) =========================================================================== BBS: Computer Specialties BBS Date: 08-14-93 (11:13) Number: 63443 From:
LAWRENCE KELLIE Refer#: NONE To: ALL Recvd: NO Subj: recipe Conf: (149) COOKING

CARROT-RICE PUREE

Servings: 1 servings

Ingredients:

2 tablespoon Brown rice, uncooked
6 Carrots, scrubbed andchopped in small pieces
1 1/3 cub Water

Preparation:

From "Baby's First Helpings" by Chris Casson Madden ISBN: 0-385-19143-X

A nutritious, smooth dish with a bit of texture for older infants.

(or broth or leftover ooking liquid from cooking vegetables) 1 teaspoon sweet butter (optional)

Place rice and carrots in a saucepan with the water and cover. Simmer until the water is absorbed--about 30 to 40 minutes. When cool enough to handle, puree in blender or food processor with butter until smooth Refrigerate, or freeze leftovers in ice cube tray.

Makes 1-1/ cups

CASCO BAY RICE

Servings: 6 servings

Ingredients:

1 cub Long-grain brown rice --
Uncooked
6 ounce Artichoke hearts --
Marinated
1 medium Red onion -- minced
3 tablespoon Sherry
1 cub Dry white wine
8 ounce Medium shrimp -- peeled &
Deveined
1 teaspoon Dried basil
1 teaspoon Salt
Fresh ground black pepper --
To taste
6 ounce Crabmeat
1 medium Tomatoes, red ripe -- diced

Preparation:

Cook rice according to package directions to make 3 cooked cups. Drain artichoke hearts and reserve marinade. Chop artichokes and set aside.
In a large skillet, heat reserved marinade for 20 seconds and add onion.
Over medium heat, cook onion until dark golden brown, about 3 to 5 minutes. Add sherry and wine and bring to a boil. Add shrimp, basil, salt and pepper and cook for 5 minutes. Add crabmeat, tomatoes and cooked rice, tossing to mix evenly. Serve hot.

Recipe By :

CASHEW AND TOMATO BROWN RICE

Servings: 8 servings

Ingredients:

3 tablespoon Sun Dried Tomato OILor olive oil
2 Onions; chopped
3 Garlic Cloves; chopped
3 Ribs of Celery; chopped
2 Carrots; peeled, shredded
1 ½ cub Brown Rice
12 Sun Dried Tomatoespacked in oil, drainedand chopped
1 can Tomatoes; 28oz Can; choppedwith their juice
2 cub Vegetable Stock
Peel of 2 lemons; gratedno white attached
Juice of 2 Lemons
1 cub Cashews; coarsely chopped
¼ cub Basil; chopped
Salt and Pepper to taste

Preparation:

In a large Dutch oven, heat the sun dried tomato oil until fairly hot.
Add the Onions, Garlic, Celery, and Carrots, Cook over medium heat for 10 minutes or until the
vegetables soften.
Stir in the brown rice and cook until the rice begins to puff slightly, about 5 minutes longer.
Stir in the sun dried tomatoes, the chopped tomatoes with the juice and the vegetable stock.
Cover and simmer for 20 minutes.
Remove the cover, stir in the Lemon Peel, Lemon Juice, Cashews and Basil.
Cook an additional 15 to 20 minutes or until the rice is tender and most of the liquid has been absorbed.
Season to taste with salt and pepper.
Mike and Karen Stock 3/12/95
Comment, grate the carrot large, and mince the garlic fine.
Brown the onions well but do not blacken....
This is a keeper. It would work with peanuts, I think......

CHEESE & RICE CASSEROLE

Servings: 4 sweet ones

Ingredients:

2 ½ cub Brown Rice, cooked
3 Green Onions (scallions),
Chopped
1 cub Lowfat Cottage Cheese -or-
Hoop Cheese
1 teaspoon Dried Dill
¼ cub Parmesan Cheese, grated
½ cub Lowfat Milk

Preparation:

Combine all the ingredients in a mixing bowl. Pour into a lightly oiled casserole. Bake in a 350-degree oven for 15 to 20 minutes.

Serves 4

One Serving = Calories: 235 Carbohydrates: 35 Protein: 14 Fat: 4 Sodium:
682 Potassium: 203 Cholesterol: 10

Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + ½ Milk Exchange

Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D.

CHEESE & RICE CASSEROLE ADA

Servings: 4 servings

Ingredients:

2 ½ cub Brown rice;cooked
3 Green onions; chopped
1 cub Lowfat cottage cheese;
1 teaspoon Dried dill;
¼ cub Parmesan cheese; Grated
½ cub Lowfat milk;

Preparation:

Combine all ingredients in a mixing bowl. Pour into a lightly oiled casserole. Bake at 350 F for 15 to 20 minutes.

From the ADA Holiday Cookbook by Dr. Betty Wedman.

one serving = 2 bread exchanges + 1 lean meat + ½ milk exchange = 235 cal, 35 CHO, 14 PRO, 4 fat, 682 Na, 203 K, 10 Cholest

Posted by PHILLIP BOWER, Prodigy ID# FHMN87A.

CHEESE & RICE CASSEROLE FROM JOAN JOHNSON

Servings: 4 servings

Ingredients:

2 ½ cub Brown rice, cooked
3 Green onions, chopped
1 cub Low fat cottage cheese
1 teaspoon Dried dill
¼ cub Grated parmesan cheese
½ cub 1% milk

Preparation:

1. Combine all in a mixing bowl. Pour into casserole dish sprayed with nonstick spray.

2. Bake at 350F for 15-20 minutes.

One serving = 2 breads, 1 protein, ½ milk Per serving-- 235 calories

CHEESE AND RICE CASSEROLE

Servings: 4 sweet ones

Ingredients:

2 ½ cub Brown Rice, cooked
3 Green Onions (scallions),
Chopped
1 cub Lowfat Cottage Cheese -or-
Hoop Cheese
1 teaspoon Dried Dill
¼ cub Parmesan Cheese, grated
½ cub Lowfat Milk

Preparation:

Combine all the ingredients in a mixing bowl. Pour into a lightly oiled casserole. Bake in a 350-degree oven for 15 to 20 minutes.

Serves 4

One Serving = Calories: 235 Carbohydrates: 35 Protein: 14 Fat: 4 Sodium: 682 Potassium: 203 Cholesterol: 10

Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + ½ Milk Exchange

Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D.

CHEESE AND RICE CASSEROLE ADA

Servings: 4 servings

Ingredients:

2 ½ cub Brown rice cooked
3 Green onions, chopped
1 cub Lowfat cottage cheese
1 teaspoon Dried dill
¼ cub Grated Parmesan cheese
½ cub Lowfat milk

Preparation:

Combine all ingredients in a mixing bowl. Pour into a lightly oiled casserole. Bake at 350 F for 15 to 20 minutes.

From the ADA Holiday Cookbook by Dr. Betty Wedman.

one serving = 2 bread exchanges + 1 lean meat + ½ milk exchange = 235 cal, 35 CHO, 14 PRO, 4 fat, 682 Na, 203 K, 10 Cholest

Posted by PHILLIP BOWER, Prodigy ID# FHMN87A.

CHEESE AND RICE CASSEROLE FROM JOAN JOHNSON

Servings: 4 servings

Ingredients:

2 ½ cub Brown rice, cooked
3 Green onions, chopped
1 cub Low fat cottage cheese
1 teaspoon Dried dill
¼ cub Grated parmesan cheese
½ cub 1% milk

Preparation:

1. Combine all in a mixing bowl. Pour into casserole dish sprayed with nonstick spray.

2. Bake at 350F for 15-20 minutes.

One serving = 2 breads, 1 protein, ½ milk
Per serving-- 235 calories

CHEESY SPINACH

Servings: 3 servings

Ingredients:

1 large Bunch spinach or other leafy
Greens
2 Onions, chopped
3 large Cloves fresh garlic, minced
1 cub Cooked brown rice
1/3 cub Grated cheese
2 tablespoon Soy sauce

Preparation:

Clean spinach leaves well, remove stems and chop leaves and stems separately. In wok or skillet, saute stems, onion and garlic until onions are translucent. Stir in cooked rice. Lay spinach leaves on top of rice mixture. Cover pan and cook until spinach is wilted. Stir leaves into the rice mixture. Add the cheese and season to taste with soy sauce. Stir until the cheese melts and holds mixture together.

CHESTNUT & RICE SAVOURY

Servings: 1 serving

Ingredients:

1 small Onion
1 tablespoon Vegetable oil
1 small Tomato
1 cub Mushrooms
½ cub Brown rice, cooked
2 ounce Dried chestnuts
2 tablespoon Water
1 teaspoon Yeast extract
1 teaspoon Tomato paste

Preparation:

Cover the chestnuts with boiling water and leave them to soak for several hours, then cook them until tender. (If the chestnuts are soaked in warm water in a wide-rimmed thermos flask, or in a warm cupboard, them may be tender enough not to require more cooking.)

Chop the onion and saute it in the oil in a saucepan for about 3 minutes.

Skin and chop the tomato. Slice the mushrooms. Add them to the pan and cook for a further 3 minutes or so.

Add the rice and chestnuts to the pan and stir well. Then add the water, yeast extract and tomato paste. Mix together very thoroughly as it heats up so that the yeast extract is amalgamated evenly into the mixture.
Continue cooking over a gentle heat until all the ingredients are well heated.

* Source: The Single Vegan - by Leah Leneman (ISBN: 0 7225 1454 9) * Typed for you by Karen Mintzias

CHICKEN & PEACH DELIGHT

Servings: 10 portions

Ingredients:

½ cub Cooked boneless chicken,chopped
¼ cub Cooked brown rice
1 Ripe peach
1 tablespoon Peach juice
1 tablespoon Milk
2 teaspoon Wheat germ

Preparation:

Mix all ingredients together and chop roughly in a food processor or blender.

CHICKEN AND PEACH DELIGHT

Servings: 10 portions

Ingredients:

½ cub Cooked boneless chicken,chopped
¼ cub Cooked brown rice
1 Ripe peach
1 tablespoon Peach juice
1 tablespoon Milk
2 teaspoon Wheat germ

Preparation:

Mix all ingredients together and chop roughly in a food processor or blender.

CHICKEN AVACADO RICE SALAD

Servings: 4 servings

Ingredients:

1 package Wild/brown rice mix; (cook)
1 Large ripe avacado
1 tablespoon Fresh lemon juice
4 Scallions; chopped
12 Pitted black olives; sliced
3 cub Chicken; cooked, bite-size
¼ cub Red wine vinegar
2 teaspoon Dijon-style mustard
½ cub Light vegetable oil
½ teaspoon Sugar
1 tablespoon Fresh parsley; chopped

GARNISH:
¼ cub Slivered almonds
OR pine nuts; toasted
12 Cherry tomatoes

Preparation:

Refrigerate cooked rice until cold. Peel the avacado and slice lengthwise into ½ inch-thick strips. Coat with lemon juice, and refrigerate until well chilled. In a large mixing bowl, combine the scallions, olives, chicken and rice. Toss gently just until mixed. In small bowl, mix vinegar, mustard, veg. oil, sugar, and parsley. Whisk together vigorously until completely combined. Just before serving, add the avocado slices to the chicken and rice mixture. Pour on dressing and toss gently to combine thoroughly. Serve sprinkled with toasted nuts and cherry tomatoes.Judy Garnett/pjxg05a

CHICKEN BIRIANI

Servings: 4 nice folks

Ingredients:

2 large Onion; peeled
2 cl Garlic; crushed
2 Inch piece gingerroot; freshpeeled
2 tablespoon Curry powder;
1 teaspoon Turmeric;
4 tablespoon Natural yogurt;
Salt to taste
Fresh gournd pepper to taste
6 Green Cardamoms;
1 Cinnamon stick;
2 cub Brown basmati rice; L-grainIf basmati is not available=OR=-
2 cub Ordinary brown rice;
3 ¼ cub Water
Lemon Wedges; to serve
Fresh coriander; to serve

Preparation:

Thinly slice 1 onion and set it aside. Cut the other onion into chunks, then puree it to a paste with the garlic, gingerroot, curry powder, turmeric and yogurt. If you do not have a blender or food processor, then grate the onion and gingerroot and mix with the other ingrededients. Add plenty of seasoning, then spoon this mixture over the chicken thighs, spreading it evenly over them and turning to coat all sides. Cover and chill for 1-24 hours, the longer the better.
Heat the oil in a large heavy-bottomed saucepan or flameproof casserole. Add the sliced onion, bay leaves and cardamoms, then cook, stirring often, until browned-about 20 minutes. Use a slotted spoon to remove half the onion from the pan and reserve for garnih. Push the rest of the onion to one side.
Add chicken portions, reserving the juices from marinating and brown them all over. Add the rice to the pan, sprinkling it down between the chicken. Tuck the cinnamon stick in between the chicken, then scrape all the marinating juice into the pan. Pour in 3 ¾ cups of water. Bring to a boil, then reduce the heat and cover pan tightly.
Leave to gently for 30-35 minutes, until the rice has absorbed the water and the chicken is tender. The biriani should be moist.
Transfer the birmani to a serving dish, or serve it from the cooking pan, sprinkling the reserved onion over and addin flavor. Add lemon wedges for garnish-their juice should be squeezed over before the birani is eaten.

No Food Exchanges were listed.

Source: The Diabetic Cookbook by Bridget Jones

Brought to you and yours via Nancy O'Brion and her Meal-Master

CHICKEN BROCCOLI SALAD

Servings: 2 servings

Ingredients:

1/3 cub Uncooked Bulgur
(1 C. Cooked Brown Rice
May Be Substituted For
Bulgur.)
2 2/3 cub Boiling Water Divided
1 teaspoon Chicken Bouillon Granules
1 cl Garlic Crushed
1 (10 Oz.) Chicken Breast
Skinned
½ cub Broccoli Flowerets
2 tablespoon Minced Green Onions
1 teaspoon Lime Juice
¼ teaspoon Pepper
¼ teaspoon Crushed Red Pepper Flakes
1 teaspoon Minced Gingerroot

Preparation:

Combine Bulgur & 2/3 C. Boiling Water in A Large Bowl; Let Stand 30 To 45 Min. OR Until Liquid Is Absorbed. Set Aside.
Combine Bouillon Granules, Garlic, & Remaining 2 C. Boiling Water in A Medium Saucepan. Bring To A Boil Over High Heat; Add Chicken. Cover, Reduce Heat & Simmer 20 Min. OR Until Chicken Is Tender. Remove Chicken & Let Cool. Discard Broth. Bone Chicken & Cut Into Bite Side Pieces, Combine With Reserved Bulgur. Steam Broccoli 5 Min. OR Until Crisp Tender.
Add To Chicken Mixture. Add Green Onions, Lime Juice Pepper, Red Pepperflakes & Gingerroot To Chicken Mixture, Tossing Well. Cover & Chill 2 To 3 Hours.

CHICKEN LIVERS OVER RICE

Servings: 5 servings

Ingredients:

½ cub Vegetable oil
2 package Frozen chicken livers(8oz)
¼ teaspoon Salt
1 pinch Ground pepper
½ cub Sweet white wine
1 can Beef gravy(10 ½oz)
2 tablespoon Butter or margarine
¼ cub Water
1 tablespoon Cornstarch
4 cub Hot cooked brown rice
4 cub Hot cooked white rice

Preparation:

Heat oil in 10-inch skillet over medium heat. Add livers; sprinkle with salt and pepper. Cook and stir livers in hot oil until brown, about 3 minutes; drain.

Heat wine to boiling in 1 ½-quart saucepan; reduce heat. Simmer uncovered 1 minute. Stir in gravy and chicken livers. Heat to boiling; reduce heat.
Simmer uncovered 5 minutes. Stir in butter until melted. Stir water into cornstarch. Stir cornstarch mixture gradually into sauce. Heat to boiling.
Boil and stir 1 minute. Serve over rice.

CHICKEN ULTRABURGERS

Servings: 4 servings

Ingredients:

1 pound Boneless, skinless chickenmeat (white and dark)
1 Onion, peeled and quartered
¼ cub Fresh parsley leaves
¼ cub Fresh parsley stalks
2 tablespoon Dijon mustard
¼ teaspoon Salt
¼ teaspoon Pepper
1 cub Cooked brown rice
1 tablespoon Olive oil with a dash ofdark toasted sesame oil

Preparation:

Chop meat into small pieces. Place the onion, parsley, mustard, salt and pepper into food processor. Pulse until onion is minced but not pureed.
Transfer to large bowl and set aside. Process meat, in 2 batches if necessary, for about 20 pulses. Transfer to bowl withonion mixture. Add the rice and stir until well mixed. Form into 4 patties. (It's easier to make patties if the mixture is chilled for an hour.) Heat oil in large skillet.
Cook chicken burgers 4 minutes each side.

Serve on whole wheat buns with lettuce and tomato.

I made these a couple of nights ago....really flavorful!! I didnt' have any onion and they still were fantastic. I also found that I had lots of meat after de-boning the chicken...it made about 6 patties.

From Graham Kerr's Minimax Cookbook.

Food & Wine RT [*] Category 7, Topic 8 Message 104 Sun Jan 10, 1993 WYF.4.LYF [Choc. Queen] at 17:07 EST

MM by QBTOMM and Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005

CHICKEN WITH FRUIT & CHEESE

Servings: 1 servings

Ingredients:

4 Boneless, skinless chickenbreast halves (about 1pound)
1 tablespoon Margarine or butter
1 tablespoon Water
1 Jar (4 ½ ounces) strainedpeas (baby food)
2/3 cub Cranberries
2 cub Hot cooked brown rice
1 Green onion (with top),sliced (about Itablespoon)
2 tablespoon Crumbled feta cheese (1ounce)

Preparation:

Heat margarine in 10-inch skillet until hot. Cook chicken in margarine until brown on both sides. Add water. Spoon pears over chicken. Heat to boiling; reduce heat. Cover and simmer 10 minutes.

Sprinkle cranberries over chicken. Cover and simmer about 5 minutes longer or until chicken is done. Serve with rice. Sprinkle with onion and cheese.
4 servings.

Nutrition Information Per Serving

1 serving Percent of U.S. RDA

Calories 370 Protein 66% Protein, 9 43 Vitamin A 6% Carbohydrate, 9 29 Vitamin C 12% Fat, 9 8 Thiamin 14% Cholesterol, mg 105 Riboflavin 14% Sodium, mg 230 Niacin 93% Potassium, mg 520 Calcium 6% Iron 10%

From the files of Al Rice, North Pole Alaska. Feb 1994

CHICKEN/AVACADO RICE SALAD (PJXG05A)

Servings: 4 servings

Ingredients:

1 package Wild/brown rice mix; (cook)
1 Large ripe avacado;
Or two medium-size avocado
1 tablespoon Fresh lemon juice
4 Scallions; chopped
12 Pitted black olives; sliced
3 cub Chicken; cooked, bite-size
¼ cub Red wine vinegar
2 teaspoon Dijon-style mustard
½ cub Light vegetable oil
½ teaspoon Sugar
1 tablespoon Fresh parsley; chopped

GARNISH:
¼ cub Slivered almonds
Or pine nuts; toasted
12 Cherry tomatoes

Preparation:

Refrigerate cooked rice until cold. Peel the avacado and slice lengthwise into ½ inch-thick strips. Coat with lemon juice, and refrigerate until well chilled. In a large mixing bowl, combine the scallions, olives, chicken and rice. Toss gently just until mixed. In small bowl, mix vinegar, mustard, veg. oil, sugar, and parsley. Whisk together vigorously until completely combined. Just before serving, add the avocado slices to the chicken and rice mixture. Pour on dressing and toss gently to combine thoroughly. Serve sprinkled with toasted nuts and cherry tomatoes.

CHICKPEA & ESCAROLE SOUP

Servings: 8 servings

Ingredients:

1 cub Chopped onion
1 tablespoon Minced garlic
1 ½ teaspoon Minced fresh thyme (or ½
teaspoon Dried thyme)
1 ½ teaspoon Minced fresh oregano (or ½
teaspoon Dried oregano)
8 cub Coarsely chopped escarole
Leaves
2 ½ cub Cooked chickpeas (or 1 ¼
Dried chickpeas, soaked
¼ cub Uncooked brown rice
1 cub Frozen or canned corn
Kernels
2 tablespoon Tomato paste
2 Tabelspoons lemon juice
1 ½ teaspoon Salt
¼ teaspoon Tobasco sauce
Black pepper
Overnight in refrigerator)

Preparation:

In a 6 to 8 quart pot heat ½ cup water till simmering, add onion, garlic, thyme and oregano and cook until onion is wilted. Add escarole, chickpeas, rice and 10 cups of water (I used half veggie stock and half water), cover and bring to a boil. Reduce heat and simmer for 30 minutes. Stir in corn, tomato paste and lemon juice and return to a boil. Reduce heat, cover and simmer 30 minutes. Add salt and tobasco sauce and black pepper to taste.
Makes 8 servings.

adapted from _The Wellness Lowfat Cookbook_ by the Editors of the Wellness Cooking School at the University of California at Berkeley:

From: Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>. Fatfree Digest [Volume 8 Issue 57] June 18, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

CHICKPEA AND ESCAROLE SOUP

Servings: 8 servings

Ingredients:

1 cub Chopped onion
1 tablespoon Minced garlic
1 ½ teaspoon Minced fresh thyme (or ½
teaspoon Dried thyme)
1 ½ teaspoon Minced fresh oregano (or ½
teaspoon Dried oregano)
8 cub Coarsely chopped escarole
Leaves
2 ½ cub Cooked chickpeas (or 1 ¼
Dried chickpeas, soaked
¼ cub Uncooked brown rice
1 cub Frozen or canned corn
Kernels
2 tablespoon Tomato paste
2 Tabelspoons lemon juice
1 ½ teaspoon Salt
¼ teaspoon Tobasco sauce
Black pepper
Overnight in refrigerator)

Preparation:

In a 6 to 8 quart pot heat ½ cup water till simmering, add onion, garlic, thyme and oregano and cook until onion is wilted. Add escarole, chickpeas, rice and 10 cups of water or vegetable stock, cover and bring to a boil.
Reduce heat and simmer for 30 minutes. Stir in corn, tomato paste and lemon juice and return to a boil. Reduce heat, cover and simmer 30 minutes. Add salt and tobasco sauce and black pepper to taste.

CHICKPEAS WITH TOMATOES AND RICE

Servings: 6 servings

Ingredients:

1 Onion; chopped
1 Garlic clove; chopped (opt)
4 tablespoon Vegetable oil
2 cub Tomatoes; crushed
2 cub Garbanzos; cooked
2 cub Brown rice; cooked
Salt, pepper, otherseasonings to taste

Preparation:

Saute onion and garlic in oil. Add tomatoes and simmer for 15 minutes, uncovered. Add garbanzos, rice, salt, pepper and other seasonings. Simmer for 10 minutes.

From DEEANNE's recipe files

CHILI (BAR-ON)

Servings: 1 servings

Ingredients:

2 large Garlic cloves, chopped fine
Or pressed.
1 large Onion, chopped
1 Green pepper, chopped
1 Green hot pepper, chopped
1 Zucchini, diced
1 large Can whole peeled tomatoes
6 ounce Tomato paste
3 tablespoon Chili powder (or as much as
You can stand)
½ teaspoon Cloves
1 teaspoon White vinegar
¼ cub Uncooked brown rice

Preparation:

Saute the chopped vegies (all but zuchini) in about ½ cup water until the onions are translucent. Add everything else and bring to boil. Lower heat to simmer and add 4 cups of cooked or canned kidney beans. (oops, I forgot the beans in the ingredient list above) Simmer for about an hour, or longer. Even better if it sits another day. Freezes well. Good over rice.

Posted by Jody Bar-On <jodyb@techunix.technion.ac.il> to the Fatfree Digest [Volume 14 Issue 15] Jan. 15, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

CHILI RICE

Servings: 4 servings

Ingredients:

1 teaspoon Olive Oil
½ Onion, chopped
2 Garlic Cloves, minced
2 cub Cooked Brown Rice
SAUCE:
3 tablespoon Salsa
4 ounce Can Green Chilies -or-
2 To 3 Anaheim or CaliforniaChilies, fresh
1/3 cub White Vinegar
¼ cub Onion, chopped
½ cub Cilantro, freshly chopped

Preparation:

RICE:

To prepare the rice, heat oil in a skillet. Add onion and garlic and saute until onion is translucent.

Stir in cooked rice and heat thoroughly.

If using fresh chilies, grill or roast them by setting them under the broiler until they start to blister and turn born. Turn chilies to broil evenly. Place chilies in a plastic bag and let steam 5 minutes or until cool. Remove from bag and peel skin using fingers or knife.

For the sauce, mix salsa, chilies and vinegar in a blender or food processor.

Stir in onion and cilantro.

Pour chili sauce over rice and serve.

Yield: 4 servings, 3 cups

One Serving = ¼ cup (with fresh chilies) Calories: 150 Protein: 3 g Fat:
2 g Carbohydrate: 31 g Fiber: 2.5 g Cholesterol: 0 mg Sodium: 382 mg (with 2 fresh jalapeno peppers) Potassium: 203 mg

Exchange: 2 Starch/Bread

Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.

Shared by: Norman R. Brown

CHILLED LEMON SOUP

Servings: 4 servings

Ingredients:

1 ½ pint Vegetable stock
½ pint Dry cider
2 ounce Short-grain brown rice
Salt & pepper
2 each Lemons, juiced, rind grated
2 tablespoon Chives, snipped
4 each Thin lemon slices to garnish

Preparation:

Simmer the stock, coder & rice in a covered pot with salt, pepper & lemon rind for 40 minutes. Puree & return to the pot.

Mix in the lemon juice & simmer gently. Cool & skim any fat that might appear on the surface. Chill.

To serve, scatter with the chives & garnish each bowl with a slice of lemon.

Adapted from Pamela Westland, "Fruit"

CHILLED PEAR SOUP

Servings: 4 servings

Ingredients:

8 Pears; peeled, cored, diced
2 cub Water
¼ teaspoon Sea salt
4 tablespoon Brown rice syrup
½ teaspoon Peeled, finely minced gingerOR-
½ teaspoon -Powdered ginger
¼ teaspoon Anise extract (optional)
Mint leaves, fresh
Strawberries for garnish

Preparation:

Bring the pears, water, and salt to a simmer. Add the rice syrup and ginger (and the anise extract, if you wish). Simmer for 3 more minutes. Allow the mixture to cool. Then puree the mixture and chill. Serve garnished with mint leaves or strawberries. From _Friendly Foods_ by Bro. Ron Picarski

CHILLED RICE SALAD

Servings: 6 servings

Ingredients:

2 cub Brown rice; uncooked
½ cub Arame
1 cub Peas
½ cub Yellow squash; chopped
4 Scallions; thinly sliced
½ cub Daikon; grated
½ cub Sesame oil
½ cub Rice vinegar
dash Tamari

Preparation:

Cook rice according to package directions and allow to cool.

Rinse and drain arame. Soak for 20 minutes in enough water to cover. Drain and set aside.

Steam peas and allow to cool.

Combine vegetables, scallions and daikon.

Gently fold vegetables and arame into cooled rice.

Whisk oil, vinegar and tamari together. Toss into rice/vegetable mixture and chill.

Per serving: 430 cal; 7 g prot; 20 mg sod; 56 g carb; 20 g fat; 0 mg chol; 41 mg calcium

CITRUS GRAIN SALAD

Servings: 4 servings

Ingredients:

2 large Naval oranges
4 cub Cooked grains, such as brown rice, barley or kamut
1 tablespoon Grated orange zest
1/3 cub Fresh parsley, minced and tightly packed
1 cub Carrots, shredded
½ cub Celelry, finely chopped
1/3 cub Raisins or currants
2 tablespoon Olive oil
2 tablespoon Safflower or canola oil
1 tablespoon Wine vinegar
3 tablespoon Lemon juice, fresh squeezed
½ teaspoon Sea salt or to taste
Freshly ground pepper
Lettuce or radicchio leaves

Preparation:

Grate 1 tablespoon zest from oranges (grate with gentle pressure to remove only the colored part). Set zest aside. Peel oranges and separate into sections. Set aside about 8 sections for garnish and coarsely chop remainder. Combine grains, orange zest, chopped oranges, parsley, carrots, celery and raisins in large bowl. For dressing, combine oils, vinegar, lemon juice, salt and pepper to taste in food processor or jar. Pulse briefly or shake well to blend. Pour dressing over grain mixture and toss until thoroughly blended. Taste and add more salt or lemon juice, if needed, to perk up flavors. Serve on a bed of lettuce leaves and garnish with reserved orange sections.

COCONUT RICE (PANDYA)

Servings: 4 servings

Ingredients:

3 tablespoon Ghee
1 teaspoon Cumin seeds
1 pinch Turmeric
2 Cloves
4 Black peppercorns
2 Black or brown cardamom pods
2 cub Dried coconut
2 cub Brown rice
3 ¾ cub Water
1 ½ teaspoon Salt
1 tablespoon Chopped almonds

Preparation:

Presoak rice for an hour & then rinse well, pick out the dirt.

Heat ghee in a heavy pot & saute cumin till brown. Add turmeric, cloves, peppercorns & cardamom. Stir for about a minute.

Stir in coconut. Saute till golden. Add rice & continue sauteing, over medium heat for 2 minutes.

Pour in water, add salt, bring to a boil, lower heat, cover & cook for about 20 minutes, until the water has evaporated & the rice is cooked.

Garnish with cashews, raisins & almonds.

Serve with any main curry.

Michael Pandya, "Indian Vegetarian Cooking"

COLORFUL WHOLE GRAIN SALAD

Servings: 1 recipe

Ingredients:

2 cub Cooked AM Brown Rice (Medium Grain)
1 cub Cooked whole grain wheatOR- rye or red lentils (or sprouted instead)
1 Green bell pepper; chopped
1 Red bell pepper; chopped
1 medium Purple onion; sliced thinly
½ cub Mayonnaise
½ cub Plain yogurt

Preparation:

Mix mayonnaise and yogurt. Combine with all the other ingredients and toss. Chill thoroughly.

Source: Arrowhead Mills "Holiday Recipes" tri-fold Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

COUNTRY BREAKFAST CEREAL

Servings: 6 servings

Ingredients:

1 cub Brown rice; uncooked
¼ teaspoon Salt
2 ¼ cub Water
1 tablespoon Butter or margarine
½ cub Chopped prunesOR- seedless raisins
1 teaspoon Cinnamon

Preparation:

Combine all ingredients in 2 to 3-quart saucepan. Bring to a boil; stir once or twice. Reduce heat, cover, and simmer 45 to 55 minutes, or until rice is tender and liquid is absorbed. Fluff with fork. Serve with milk or cream, honey or brown sugar, and fresh fruit, if desired.

Microwave Oven Instructions: Combine all ingredients in deep microproof baking dish. Cover and cook on HIGH (maximum power) 5 minutes or until boiling. Reduce setting to MEDIUM (50% power) and cook 30 minutes. Fluff with fork.

Each serving provides:
* 166 calories
* 2.7 g. protein
* 2.6 g. fat
* 33.7 g. carbohydrate
* 114 mg. sodium
* 5 mg. cholesterol

NOTE: Optional ingredients are omitted from the nutritional calculations.
When ingredient options appear in a recipe, the first ingredient choice is used for calculation.

Source: Brown Rice
Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

CRANBERRY PEAR CRISP

Servings: 8 servings

Ingredients:

3 cub Cooked brown rice
2 cub Diced peeled pears
1 cub Chopped cranberries(fresh or frozen)
½ cub Brown sugar, firmly packed divided
Vegetable cooking spray
¼ cub Rolled oats
3 tablespoon Butter or margarine
¼ cub Chopped pecans
¼ cub Flaked coconut

Preparation:

Combine rice, pears, cranberries, 1/3 cup sugar, and 2 tablespoons flour.
Place rice mixture in 2-quart baking dish coated with cooking spray; set aside. Combine remaining flour, remaining sugar, and oats in bowl. Cut in butter with pastry blender until mixture resembles coarse meal. Add pecans and coconut; blend well. Sprinkle over rice mixture. Bake at 375 degrees F. for 25 minutes or until thoroughly heated. Serve warm.

Microwave Oven Instructions: Prepare as directed using 2-quart microproof baking dish. Cook on HIGH 4 to 5 minutes, rotating dish once during cooking time. Let stand 5 minutes. Serve warm.

Source: Seasonal Inspirations for Rice
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

CRANBERRY-RICE STUFFING

Servings: 4 servings

Ingredients:

¼ cub Brown rice; uncooked
¾ cub Water;
1 tablespoon Vegetable oil;
1 ½ cub Mushrooms;(1 ½ lb) sliced
¼ cub Onion; chopped
1 cub Fresh or frozen cranberries;
¼ teaspoon Dried thyme;
¼ teaspoon Dried basil;

Preparation:

Cook the rice in the water until tender, about 1 hour. Saute the remaining ingredients in a skillet until the celery and onion are tender. Add the rice and stir to blend. Use as a stuffing in one small chicken.

¼ recipe - 88 calories, ½ bread, ½ fruit, 1 fat exchange 11 grams carbohydrate, 2 grams protein, 4 grams fat 82 mg sodium, 172 mg potassium, 0 cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93

CREAMY MEATBALL DINNER

Servings: 4 servings

Ingredients:

½ cub Soft whole wheat bread
Crumbs
1 Beaten egg
2 tablespoon Milk
1 tablespoon Chopped onion
¼ teaspoon Salt
¾ pound Ground beef
1 can (10 ¾ oz) condensed cream
Of mushroom soup
½ Cup apple juice or water
2 tablespoon Snipped parsley
½ teaspoon Dried basil,crushed
2 cub Frozen crinkle-cut carrots
2 tablespoon Margarine or butter,melted
½ cub Brown rice, cooked

Preparation:

Combine crumbs,egg,milk,onion and salt.Add beef;mix well.Shape mixture into 20 meatballs;place in 15 x 10 x 1" pan.Bake,uncovered,in 375 degree oven 15 minutes.Drain and cool. Combine soup,apple juice,parsley and basil;add meatballs and stir to coat.Divide rice among 4 shallow single-serving baking dishes.Top with 5 meatballs and some sauce.Place carrots at one end of dish; drizzle with margarine.Cover with moisture and vapor-proof wrap; freeze. To serve,bake,uncovered,in a 375 degree oven about 1 ¼ hours,or cook,covered,on 70 % powder (medium high) 10 to 12 minutes in the microwave,turning once.Makes 4 servings.

CROCKPOT BARLEY

Servings: 1 servings

Ingredients:

1 cub Brown rice
1 cub Barley
6 Carrots, chunked
1 Onion, chopped
½ pound Mushrooms, chopped
Dash of garlic spice blend
8 cub Water
1 each Bragg's Aminos to taste

Preparation:

put a lid on it and cook on low overnight.

In the AM I added a dash of Bragg's Aminos for the saltiness I wanted. It was really good and my spouse had seconds. There is enough left for at least one more breakfast for two.

Source: I bought Mary McDougals cookbook II and adapted this recipe for grains.

Posted to Fatfree Digest Tue, 10 Aug 93 13:54:57 By Jan Gordon <jagordon@AGSM.UCLA.EDU>

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

CUMIN RICE WITH EGGPLANT & PEPPERS

Servings: 4 servings

Ingredients:

1 ½ cub Brown rice
2 tablespoon Virgin olive oil
1 tablespoon Butter
1 Eggplant (10-12 oz) cut in ½-inch cubes
1 medium Onion cut into ¼-inch squares
Salt
1 small Green bell pepper; cut into ½-inch squares
1 small Red or yellow pepper or a mixture, cut into ½-inch squares
2 medium Tomatoes; peeled, seeded andcut into large pieces -OR-
15 ounce -Canned Tomatoes, drainedand cut into large pieces
4 teaspoon Ground cumin
½ teaspoon Turmeric
¼ teaspoon Ground ginger
¼ teaspoon Ground cinnamon
½ teaspoon Freshly ground pepper
¼ cub Chopped parsley or cilantro
3 cub Water
1 cub Dried provolone (optional)=OR=- Monterey Jack=OR=- Muenster cheese

Preparation:

RINSE THE RICE, cover it with water and set it aside to soak while you prepare the rest of the vegetables. Preheat the oven to 375F. Warm the oil and butter in a large skillet. Add the eggplant and onion, salt them lightly, and rapidly saute them to distribute the oil. Cook over medium heat until the eggplant is soft but not mushy, about 5 minutes. Add the peppers, tomatoes, spices (including the pepper), parsley and more salt to taste. Stir carefully, combining everything well. Drain the rice and add it to the pan along with 3 cups water. Turn up the heat to bring the water to a boil, then transfer everything to a baking dish, such as a large, earthenware gratin dish. Lay a piece of parchment over the top, cover with foil, and bake until the rice is done, about 45 minutes. Toss the diced cheese, if you're using it, into the rice and serve. Serves 4 as a main course or 6 to 8 as a side dish.

DEBORAH MADISON - PRODIGY GUEST CHEFS COOKBOOK

CUMIN RICE WITH EGGPLANT AND PEPPERS

Servings: 4 servings

Ingredients:

1 ½ cub Brown rice
2 tablespoon Virgin olive oil
1 tablespoon Butter
1 Eggplant (10-12 oz) cut in ½-inch cubes
1 medium Onion cut into ¼-inch squares
Salt
1 small Green bell pepper; cut into ½-inch squares
1 small Red or yellow pepper or a mixture, cut into ½-inch squares
2 medium Tomatoes; peeled, seeded andcut into large pieces -OR-
15 ounce -Canned Tomatoes, drainedand cut into large pieces
4 teaspoon Ground cumin
½ teaspoon Turmeric
¼ teaspoon Ground ginger
¼ teaspoon Ground cinnamon
½ teaspoon Freshly ground pepper
¼ cub Chopped parsley or cilantro
3 cub Water
1 cub Dried provolone (optional)=OR=- Monterey Jack=OR=- Muenster cheese

Preparation:

RINSE THE RICE, cover it with water and set it aside to soak while you prepare the rest of the vegetables. Preheat the oven to 375F. Warm the oil and butter in a large skillet. Add the eggplant and onion, salt them lightly, and rapidly saute them to distribute the oil. Cook over medium heat until the eggplant is soft but not mushy, about 5 minutes. Add the peppers, tomatoes, spices (including the pepper), parsley and more salt to taste. Stir carefully, combining everything well. Drain the rice and add it to the pan along with 3 cups water. Turn up the heat to bring the water to a boil, then transfer everything to a baking dish, such as a large, earthenware gratin dish. Lay a piece of parchment over the top, cover with foil, and bake until the rice is done, about 45 minutes. Toss the diced cheese, if you're using it, into the rice and serve. Serves 4 as a main course or 6 to 8 as a side dish.

CURRIED CHICKEN DINNER

Servings: 6 servings

Ingredients:

2 ½ cub Water
1 cub Brown Rice, uncooked
1 ½ teaspoon Chicken bouillon powder
6 Chicken breast halves *
2 ½ cub Water
½ teaspoon Curry powder
¼ teaspoon Salt
2 cub Unsweetened Orange juice
2 tablespoon Cornstarch
2 tablespoon Dry Sherry
1 teaspoon Groung Ginger
1 teaspoon Grated Orange rind
2 cub Diagonally sliced Celery
1 Lg sweet Red Pepper **
1 Lg Green Pepper **

Preparation:

* 6 oz each
** seeded and cut into julienne strips
Combine 2 ½ cups water, rice, and bouillon powder in a med saucepan; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until liquid is absorbed.
Combine chicken, 2 ½ cups water, curry powder, and salt in a large Dutch oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is tender; drain. Bone chicken, and cut into bite-size pieces; set meat aside.
Combine orange juice, cornstarch, sherry, and ginger in a small bowl, stirring until cornstarch is dissolved; set aside.
Coat a large nonstick skillet with Pam; place over med-hi heat until hot.
Add celery and peppers, and saute until crisp-tender. Stir in reserved chicken and orange juice mixture; bring to a boil. Cook 1 minute, stirring constantly, until thickened. To serve, spoon chicken mixture over hot, cooked rice.
PER SERVING: 332 calories, 32.1 g protein, 4.5 g fat, 39.3 g carbohydrates, 78 g cholesterol, 2.2 mg iron, 409 mg sodium, 51 mg calcium.

CURRIED RICE WITH LENTILS

Servings: 1 servings

Ingredients:

1 each Fatfree broth or water
(replaces the 1-2tbsps. oil
To saute with)
¾ cub Dried lentils
½ Onion, chopped
3 Cloves garlic, minced or put
Through a press
¼ teaspoon Groung ginger
½ teaspoon Turmeric
2 To 3 teaspoons curry powder,
To taste
1 cub Brown rice
4 cub Water
2 Fatfree vegetable cubes
1 each Salt to taste
½ cub Raisins or currants
¼ cub Sunflower seeds (use less or
Omit to lower fat)
1 Large, tart apple, or
2 Medium, diced

GARNISH:
1 cub Plain/lowfat yogurt
¼ cub Raisins or chutney

Preparation:

Heat the fatfree broth/water in a heavy-bottommed soup pot, 2-quart saucepan, or Dutch oven and saute the onion with 1 clove of the garlic until it begins to turn translucent. Add the ginger, turmeric, and curry powder and saute for a few minutes longer. Add more broth/water, if necessary, and the rice, and saute for 2 minutes. Add the lentils, water, bouillon cubes, remaining garlic, raisins, and sunflower seeds and bring to a boil. Cover, reduce the heat, and simmer for 25 mins. Add the apples and simmer, covered, for another 10 to 15 minutes, or until the water is absorbed. Serve topped with yogurt and the additional raisins.

Source: This is a recipe taken from the book 'Fast Vegetarian Feasts' by Martha Rose Schulman. Posted by Tabatha.wnin@smtp.usi.edu (Tabatha) to the Fatfree Digest [Volume 16 Issue 8] Mar. 12, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

DILLED "CHILLED" CARROTS (SONF GAZAR SUBJI)

Servings: 6 servings

Ingredients:

1 teaspoon Cumin seeds
2 tablespoon Canola oil
¼ teaspoon Asafetida (optional)
¼ teaspoon Crushed red chili flakes
3 tablespoon Sliced shallots
½ teaspoon Turmeric
2 teaspoon Grated fresh gingerroot
4 cub Baby carrots quartered lengthwise
½ cub Vegetable broth
½ teaspoon Coriander powder
1 tablespoon Chopped fresh dill
1 cub Cooked brown rice
2 tablespoon Eggless or soy mayonnaise

Preparation:

Saute cumin seeds in oil until they begin to pop. Add asafetida, chili, shallots, turmeric and gingerroot. Saute until shallots are soft, about 3 minutes.

Add carrots, broth and coriander.

Cover and simmer until carrots are tender and liquid is absorbed or evaporated, about 10 minutes.

Stir in dill, cover and refrigerate for at least one hour.

Stir in rice and mayonnaise.

Chill until ready to serve.

Per serving: 160 cal, 3 g prot, 106 mg sod, 18 g carb, 9 g fat, 0 mg chol, 72 mg calcium

Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen Mintzias

DRIED FRUIT-RICE STUFFING

Servings: 12 servings

Ingredients:

¾ cub Butter or margarine
1 ½ cub Chopped onions
1 ½ cub Chopped celery with leaves
1/3 cub Chopped parsley
9 cub Cooked brown rice
1 teaspoon Dried marjoram; crushed
½ teaspoon Dried thyme; crushed
½ teaspoon Dried sage; crushed
Salt, pepper
3 Eggs; lightly beaten
¾ cub Turkey stock=OR=- Chicken bouillon
12 ounce Mixed dried fruit

Preparation:

Melt butter in large skillet. Saute onions, celery and parsley in butter.
Remove from heat and combine with rice in large bowl. Stir in marjoram, thyme and sage and season to taste with salt and pepper. Add eggs, stock and fruit. Mix well. Makes enough for 14-pound turkey

DRIED FRUIT-RICE STUFFING

Servings: 12 servings

Ingredients:

¾ cub Butter or margarine
1 ½ cub Chopped onions
1 ½ cub Chopped celery with leaves
1/3 cub Chopped parsley
9 cub Cooked brown rice
1 teaspoon Dried marjoram; crushed
½ teaspoon Dried thyme; crushed
½ teaspoon Dried sage; crushed
Salt, pepper
3 Eggs; lightly beaten
¾ cub Turkey stock=OR=- Chicken bouillon
12 ounce Mixed dried fruit

Preparation:

Melt butter in large skillet. Saute onions, celery and parsley in butter.
Remove from heat and combine with rice in large bowl. Stir in marjoram, thyme and sage and season to taste with salt and pepper. Add eggs, stock and fruit. Mix well. Makes enough for 14-pound turkey

EAST-WEST BREAKFAST

Servings: 4 servings

Ingredients:

1 medium Onion; chopped
1 Celery; chopped
1/3 cub Chopped green bell pepper
½ cub Water
2 large Boiled potatoes; peeled or c
1 cub Cooked brown rice
1 teaspoon Ground cumin
1 tablespoon Soy sauce

Preparation:

Recipe by: The New McDougall Cookbook Preparation Time: 0:15 : Saute the onion, celery, and green pepper in ¼ cup of the water in a large nonstick frying pan for 5 minutes. Add the potatoes and the remaining ¼ cup water. Cook, stirring gently, until the vegetables are tender, about 5 minutes. Stir in the rice, cumin, and soy sauce. Cook, Stirring, until the bottom browns lightly, about 2 minutes. :
103 calories, 0.6 grams fat per serving. :

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á

EASY SPICY BEANS & RICE

Servings: 1 servings

Ingredients:

2 cub Brown rice (uncooked),
Or 4 C cooked
2 ounce cans of any type of
Beans
½ cub Salsa
1 Clove garlic, minced (or 1
teaspoon Minced garlic-in-a-jar)
½ large Red onion, chopped
2 teaspoon Cumin
2 cub Tomato (ie spagetti) sauce
10 dash Tabasco sauce

Preparation:

If using uncooked rice, start it cooking. Rinse canned beans thoroughly in a colander. In a large nonstick frying pan add salsa, garlic, onions, and cumin. Saute until onions are limp. Add tomato sauce and tabasco sauce, and simmer.

If using cooked rice, reheat it now.

Five minutes before the rice is ready, stir the beans in gently and simmer until well heated.

Serve beans over rice.

From "Think Light" meal program, which states: Serves 4 (1-cup) servings.
Per serving - 424 calories. 2.7 gms fat (5% cff). 84 gms carb. 21 gms protein. 450 mg sodium. 25 gms fiber.

From: lynda@decide.com (Lynda Korsan). Fatfree Digest [Volume 10 Issue 14] Aug. 24, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

EASY SPICY BEANS AND RICE

Servings: 1 servings

Ingredients:

2 cub Brown rice (uncooked),
Or 4 C cooked
2 ounce cans of any type of
Beans
½ cub Salsa
1 Clove garlic, minced (or 1
teaspoon Minced garlic-in-a-jar)
½ large Red onion, chopped
2 teaspoon Cumin
2 cub Tomato (ie spagetti) sauce
10 dash Tabasco sauce

Preparation:

If using uncooked rice, start it cooking. Rinse canned beans thoroughly in a colander. In a large nonstick frying pan add salsa, garlic, onions, and cumin. Saute until onions are limp. Add tomato sauce and tabasco sauce, and simmer.

If using cooked rice, reheat it now.

Five minutes before the rice is ready, stir the beans in gently and simmer until well heated.

Serve beans over rice.

From "Think Light" meal program, which states: Serves 4 (1-cup) servings.
Per serving - 424 calories. 2.7 gms fat (5% cff). 84 gms carb. 21 gms protein. 450 mg sodium. 25 gms fiber.

From: lynda@decide.com (Lynda Korsan). Fatfree Digest [Volume 10 Issue 14] Aug. 24, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

EGGPLANT AND PEPPER CASSEROLE WITH RICE

Servings: 6 servings

Ingredients:

1 ½ cub Brown rice
3 tablespoon Olive or vegetable oil
1 Eggplant (about 12 oz); cutin ½" cubes
1 Onion; diced
1 Green bell pepper; cut in½" squares
1 Red or yellow bell pepper;cut into ½" squares
4 medium Tomatoes (or 16-oz can);peeled, seeded; and cut inlarge pieces
4 teaspoon Ground cumin
1 teaspoon Ground coriander
½ teaspoon Turmeric
½ teaspoon Ground ginger
¼ teaspoon Cinnamon
¼ teaspoon Cayenne
½ cub Pepper
¼ cub Cilantro; chopped
1 teaspoon Salt
3 cub ;water
Cilantro leaves for garnish

Preparation:

Rinse rice, cover with warm water and set aside while preparing vegetables. Preheat oven to 375 degrees.

Heat oil in a wide skillet, add eggplant and onion and saute rapidly to distribute oil. Cook until eggplant is somewhat tender, about 15 minutes.

Add bell peppers, tomatoes, spices, cilantro and parsley. Drain rice and add to vegetables along with salt. Cook for sevreal minutes, stirring frequently; then add water and bring to a boil

Transfer mixture to baking dish, cover with foil and bake until rice is done, about 45 minutes. Garnish with fresh cilantro leaves. Serves 6.

Per serving: 249 cal; 4 g prot; 7 g fat; 40 g carb; 0 chol; 195 mg sod; 6 g fiber; vegan

source: Vegetarian Times, Nov 93/MM by DEEANNE

EGGPLANT PROVENCALE

Servings: 6 servings

Ingredients:

1 ½ cub Uncooked brown rice
1 tablespoon Olive oil
1 pinch Saffron
3 cub Water
1 ½ teaspoon Salt

EGGPLANT:
2 tablespoon Olive oil
3 medium Eggplants
¼ cub Water
¼ cub Sherry

VEGETABLES:
2 tablespoon Olive oil
3 cub Minced onions
1 large Red bell pepper, minced
1 tablespoon Sherry
½ teaspoon Cayenne
2 medium Tomatoes, chopped
½ cub Dried currants
½ cub Chopped fresh parsley
¼ teaspoon Black pepper

TOPPING:
½ cub Tomato juice
½ cub Toasted slivered almonds
Chopped fresh parsely

Preparation:

Cook rice, sauteing it in olive oil & crumbling in the saffron before adding the water & salt.

Brush a large baking pan with olive oil. Leaving the stems on, slice the eggplants in half lengthwise & place face down on the pan. Add sherry & water. Cover tightly with aluminum & bake at 375F till tender, about 45 minutes.

Meanwhile, saute the onions in 2 tb olive oil for 10 minutes. Add peppers, 1 tb sherry & cayenne. Saute covered for 5 minutes. Stir in tomatoes, currants, parsley & black pepper. Simmer covered for a few minutes.
Combine rice & vegetable mixture.

When eggplants are cool enough to handle, gently mash them & push the soft middle to the side. Mound the rice pilaf on each eggplant half. Pour tomato juice into baking pan, cover tightly & return to oven to bake about 30 minutes. Serve garnished with almonds & parsley.

"New Recipes From Moosewood Restaurant"

ELAINE'S DOLMAS

Servings: 48 servings

Ingredients:

48 Grape leaves (about 1 jar)
½ cub Long grain brown rice;cooked
2 cub Onion; finely chopped
2 tablespoon Parsley; finely chopped
2 tablespoon Mint leaves; finely chopped
2 teaspoon Dill weed
¼ cub Pine nuts
¼ cub Currants
¼ teaspoon Black pepper
1 cub Tofu TVP (optional)

Preparation:

Place grape leves briefly in a pan of warm water to separate them, then drain on paper towels. Combine all other ingredients. Place grape leaf vein side up, with the stem toward you. Put a mound of rice mixture in the middle of the leaf (about 1 rounded tsp to 1 rounded tbsp, depending on the size of the leaf). Fold over sides and roll up leaf. Layer the rolled leaves in a large saucepan (3 quart) placing them side by side and close together. Press with a heavy heat proof plate that fits inside the pan. Add enough boiling water to cover leaves. Cover and simmer for 1 ½ hours.

Hints: Dolmas may be served warm or chilled. If warm, try serving them with lemon sauce. If cold, serve them with garbanzo puree or eggplant.
Tabouli is also a good dish to serve at the same meal. Dolmas are easy to take to a potluck dinner and they also make a very special "company meal." Recipe for making tofu TVP follows. The use of the tofu in this recipe is entirely optional; they are delicious both ways.

Source: McDougall Health Supporting Cookbook Vol 1/MM by DEEANNE From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

ELEGANT STUFFED PUMPKIN

Servings: 5 servings

Ingredients:

1 pound pumpkin
2 To 3 cups brown rice,
Cooked
2 cub Crumbled dry whole wheat
Bread (or part corn bread
Etc ) I used bread
Crumbs and corn meal.
1 Onion, chopped
½ To 1 cup chopped celery and
Leaves
2 Apples (tart and unpeeled),
Chopped
1 cub Roasted chestnuts or a
Andful of cashew nuts, cut
In half.
Herbs: Sage, savory,
Marjoram, oregano, and
Paprika to taste. I used
About a teaspoon
Each
1 To 2 cups vegetable stock
¼ To ½ cup butter, melted,
Or safflower oil.
[ed ...Necessary?]
Soy sauce or salt to taste.

Preparation:

Cut off top of pumpkin to make a lid. Remove the seeds and scrape out any stringy pulp. Combine dry ingredients in a large mixing bowl and mix well with hands. Add stock and butter, and mix well, adding soy sauce and salt if desired. Stuffing should be moist but not wet. Pack loosely into pumpkin, replace lid, and bake on oiled cookie sheet for 1 ½ hours or more at 325 F. It is done when a fork pushes easily through the pumpkin.
Transfer to a caserloe dish and serve at the table, scooping out some of the tender pumpkin flesh with each serving of stuffing. If the pumpkin is organically grown, you may eat the skin too. (If you have too much stuffing for your pumpkin, place extra in an oiled casserole, cover, and bake for 1 hour.)

The Vegetarian Times Cookbook, p. 290

Posted by "norman (n.m.) kruse" <nkruse@bnr.ca> 18 Oct 1994 to rec.food.veg.cook. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

FAR EAST FRIED RICE

Servings: 2 nice folks

Ingredients:

CUT INTO JULIENNE STRIPS:
8 ounce Tofu or tempeh; steammed for10 minutes and cooled
Simmer for 45 minutes until
Liquid is absorbed

HEAT IN WOK OR SKILLET:
1 tablespoon Oil;

SIMMER FOR 45 MINUTES UNTIL:
-liquid is absorbed
½ cub Brown rice;
1 ½ cub Water

ADD & BROWN LIGHTLY:
2 tablespoon Sesame seeds;

ADD & BROWN THE TOFU/TEMPEH:

STIR IN:
¼ cub Onions; sliced
½ cub Celery; sliced
4 Spinach leaves; shredded

SAUTE A FEW MINUTES, ADD:
The cooked rice

FOR EXTRA PROTEIN YOU CAN:
Can make well in center
Of pan and drop in
1 Egg;

COOK A LITTLE, THEN MIX EGG:
With rice and vegetables

MIX ALL INGREDIENTS TOGETHER:
Add
4 teaspoon Tamari

SPRINKLE ON TOP TO SERVE:
¼ cub Green onions, chopped

Preparation:

Food exchanges per serving: 4 MEATS EXCHANGES + 2 STARCH/BREADS EXCHANGES + 2 FATS EXCHANGES; PRO: 14gm; FAT: 13gm; CAR: 36gm;

Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal Master.

FAST PILAF

Servings: 4 servings

Ingredients:

1 cub Onions; chopped
3 cl Garlic
2 Tomatoes; chopped
1 pound Beans; canned
4 cub Water
2 cub Quick brown rice; quinoa,or couscous

Preparation:

Saute onions and garlic in olive oil until tender. Add tomatoes, beans, water and grain. Season with herbs and spices of your choice.
Cook until the grain is tender. Serve with tossed salad.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE (I would cut back on the beans to make it count as 1 starch/bread) (I also would use a combintion of couscous & quinoa and even add any free
vegetables. This would be great to make ahead and take to work in the summer time.)
From Vegetarian Times Typed by Lisa Greenwood

FAT-FREE CHILI BEANS

Servings: 1 servings

Ingredients:

2 large Onions, chopped
2 large Carrots, cut in bite size
Pieces
4 Garlic cloves, chopped
Spices to your taste (chili
Powder, cheyene peper, black
Paper, hot peper
Sauce, or anything else you
Would like to add)
1 can Tomato paste
3 large Cans tomato sauce
1 cub Pre-cooked brown rice
1 cub Kidney or pinto beans

Preparation:

Boil onions, carrots, and garlic in ½ cup of water until tender. Add spices, tomato sauce, and tomato paste, and simmer on medium-low heat for 15 minutes or so. Add rice and beans. Simmer for an additional 15 minutes. Makes about 4 servings.

This recipe is VERY flexible. It is different every time I make it. Please feel free to add any additional vegies or spices.

Please let me know if you like it.

From: terri@vt.edu (Terri Whaling). Fatfree Digest [Volume 10 Issue 35], Sept. 15, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

FATFREE COOKIES

Servings: 1 servings

Ingredients:

1 ½ Bananas
½ cub Applesauce
teaspoon Vanilla
½ cub Brown sugar (or honey orbrown rice syrup)

Preparation:

Sift together:
1 scant cup of Whole wheat flour
1.5 tsp baking powder
dash salt
1 tsp cinnamon
dash nutmeg
1-2 tbsp sesame seeds (optional- really
taste good, and add protein for you vegans)

Blend wet ingredients in blender. mix dry and wet. Stir in ¾ c. oatmeal (the regular cereal type) stir in 2 tbsp raisins (optional but delicious)

Drop by generous spoonfuls onto cooking-sprayed cookie sheet.

Bake at 350 for 20-30 min or until just browning. (without the oil they take longer to bake than you think!... check them though after 15 min to see how they are doing)

TA DA!!! This recipe has worked very nicely for me twice.

Peace, Shared by Kareema Dean

From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)

FF PIE CRUST [ CONTAINS EGG WHITE ]

Servings: 1 servings

Ingredients:

1 ½ cub Cooked brown rice
1 Egg white

Preparation:

mix them. press into a pie plate that has been coated with Pam. bake in a preheated 350 degree oven for 10 minutes. fill with your favorite filling.

Posted by "R. S. Koss" <rskoss@bronze.coil.com> to the Fatfree Digest [Volume 11 Issue 27], Oct. 27, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

FIVE GRAIN PILAF

Servings: 12 servings

Ingredients:

1 cub Currants
¼ cub Fresh orange juice
1 teaspoon Olive oil
1 teaspoon Minced garlic
½ cub Finely chopped onion
2 cub Sliced mushrooms
1 cub Barley
½ cub Soft winter wheat berries
¼ cub Millet
¼ cub Wild rice
¼ cub Brown rice
3 cub Chicken broth
1 cub Chopped scallion
1 cub Slivered, toasted almonds
1 cub Minced Italian parsley
Salt and pepper

Preparation:

Preheat the oven to 350. Plump the currants in the orange juice for 20 minutes.
In a large Dutch oven with a tight fitting lid, heat the olive oil over medium heat. Add the garlic and onion and saute for 5 minutes. Add the mushrooms and saute for 3-5 minutes, until softened.
Add the barley, wheat berries, millet, wild and brown rice. Stir to coat with the oil and cook, stirring, for 10-15 minutes. The grains should be soft to the tooth.
Stir in the chicken brothand bring to a boil. Cover and place in oven; bake for 30 minutes.
Remove the pilaf from the oven; stir in the scallion, currants and soaking liquid, toasted almonds, and parsley. Season with salt and pepper to taste. Serve immediately.

FRESH VEGETABLE SALAD

Servings: 4 servings

Ingredients:

SALAD:
3 cub Mixed salad greens
1 each Carrot, chopped
1 each Cucumber, peeled & chopped
1 each Tomato, chopped
1 each Scallion, chopped
¼ cub Fresh mint chopped, optional

SESAME-PEANUT DRESSING:
1 tablespoon Sesame seeds
2 each Garlic cloves, crushed
1 teaspoon Crushed red peppers
¼ cub Brown rice syrup
2 tablespoon Lime juice
3 tablespoon Tamari
2 tablespoon Water
¼ cub Roasted peanuts, chopped

Preparation:

SALAD: Tear greens into bite sized pieces. Toss all salad ingredients & arrange on a serving platter.
DRESSING: Dry roast the sesame seeds in a small frying pan over medium heat, stirring often until golden brown, about 2 to 4 minutes. Set aside to cool.
Whisk together the garlic, pepper flakes, syrup, lime juice, tamari & water. Pour dressing over the salad. Garnish with sesame seeds & peanuts & serve at room temperature.

FRIED RICE (MORGAN)

Servings: 1 servings

Ingredients:

3 cub Cooked brown rice
6 cub Vegetables*
½ cub Water
Garlic
¼ teaspoon Ginger
¼ cub Soy sauce.

Preparation:

Boil water garlic and ginger, add veggies *(yellow, green, red bell peppers, broccoli, anything), cook 10 min. or however long you like and add rice and soy sauce.

From: Shelia Morgan <sfmorgan@comp.uark.edu>. Fatfree Digest [Volume 9 Issue 29] July 20, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

FRIED RICE FIESTA

Servings: 6 servings

Ingredients:

4 Radishes, trimmed, sliced
1 teaspoon Rice wine vinegar
3 Cloves garlic, minced
1 teaspoon Sesame oil
4 Scallions
4 ounce Mushrooms, thinly sliced
3 cub Cooked brown rice
3 ounce Frozen peas, defrosted
2 ounce Water chestnuts, sliced
1 tablespoon Soy sauce

Preparation:

Cook rice according to package directions. Combine radishes with rice wine vinegar in a small bowl and reserve. Place garlic and sesame oil in a saucepan. Add scallions and mushrooms and saute until tender. Add brown rice, radishes and remaining ingredients. Combine. Serve hot. Serves 6.

From _Favorite Vegetarian Recipes_, from the Society for Texas Animal Rights.

DEEANNE [EatMoVeggies] at 19:14 EDT

FRUIT CURRY

Servings: 8 servings

Ingredients:

2 cub Long grain brown rice
4 cub Water
1 teaspoon Sea salt
2 Onions, chopped
1 teaspoon Sea Salt
4 tablespoon Safflower oil
1 Zucchini, sliced in rounds
1 cub Eggplant, cubed
3 Green apples, cored andsliced into rings
2 Peaches, peeled and sliced
½ cub Raisins
½ cub Apple juice
2 Hpg tbs Curry powder
2 tablespoon Red wine vinegar
2 tablespoon Fresh lemon juice
1 teaspoon Lemon peel
¼ cub Raw peanuts, chopped
2 Bananas, diagonally sliced

Preparation:

Combine rice, water and 1 teaspoon salt and steam 1 hour. Saute onions with 1 teaspoon salt in oil until onions are tender. Add zucchini and eggplant and fry until tender. Lightly stir in fruits and apple juice, then add next 4 ingredients. Simmer 10 minutes. Place steamed rice into a buttered 3-quart baking dish. Smother with sauteed mixture. Cover and bake at 350 for 25 minutes. Remove and garnish with peanuts and bananas.
Serve immediately. Serves 8 to 10.

Variations: For the meat-eating crown, use ½ pounds ground lamb or pork instead of zucchini and eggplant. When fresh fruits are not available, use 1 1½ cups dried apples and ¾ cups dried peaches, reconstituting them in warm water for 1 hour before using them.

GALLO PINTO

Servings: 1 servings

Ingredients:

1 cub Raw brown rice (steamed)
5 can (16 oz) black beans (rinsed
And drained)
1 Chopped onion
2 large Green peppers, chopped or
Diced
2 large Red peppers, chopped or
Diced
2 ½ teaspoon Ground coriander
4 tablespoon Veg. Worcestershire sauce
2 tablespoon Tobasco sauce
1 Scant Tbs. salt
2 package Chopped, frozen spinach
(thawed and squeezed)

Preparation:

Spray large casserole dish with something like Pam. (We used a LARGE, round Le Creuset dish.) Cook rice ahead (we used a steamer so that the rice wouldn't stick together). Saute peppers, onions, spinach, and seasonings.
Add rice and mix. Add rinsed beans and mix. Heat through (covered).
Enjoy.

Posted by dpattow@uwspmail.uwsp.edu to the Fatfree Digest [Volume 15 Issue 14] Feb. 14, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

GARBANZO & RICE SALAD

Servings: 4 servings

Ingredients:

2 cub Drained garbanzos
2 cub Diced grn. peppers
½ cub Red onion, diced
½ teaspoon Dillweed
2 cub Cooked brown rice
2 medium Tomatoes, coarsely diced
4 tablespoon Wine vinegarsalt and pepper, optional

Preparation:

Combine all ingredients. Toss well and refrigerate overnight. Toss several times during refrigeration period and just before serving.

TAUB@vaxvmsx.babson.edu From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)

GARBANZO AND RICE SALAD

Servings: 4 servings

Ingredients:

2 cub Drained garbanzos
2 cub Diced grn. peppers
½ cub Red onion, diced
½ teaspoon Dillweed
2 cub Cooked brown rice
2 medium Tomatoes, coarsely diced
4 tablespoon Wine vinegarsalt and pepper, optional

Preparation:

Combine all ingredients. Toss well and refrigerate overnight. Toss several times during refrigeration period and just before serving.

TAUB@vaxvmsx.babson.edu
From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)

GARDEN CASSEROLE

Servings: 6 servings

Ingredients:

2 cub Brown rice, cooked
2 cub Broccoli, ½ inch slices
4 Carrots julienne strips
2 Zucchini (Med) sliced diag.
1 cub Fresh green beans, sliced
1 small Cauliflower (Small)
16 ounce Marinara sauce (legal)
Grated Soy Kaas (optional)

Preparation:

TEAR cauliflower into flowerettes SPREAD rice on bottom of 10X8 inch baking dish STEAM vegetables and place on top of rice TOP with marinara sauce COVER and bake at 350 for 30 minutes SPRINKLE with grated soy kaas and return to oven to melt (Optional) GARNISH with a few zucchini slices

GARDEN TURKEY & RICE SALAD

Servings: 1 servings

Ingredients:

2 cub Cooked brown rice
1 cub Cooked turkey breast, cutinto bite size pieces
1 cub Celery, coarsely chopped
1 cub Carrots, sliced
¾ cub Toasted wheat germ
1/3 cub Green onions, sliced
3 tablespoon Fresh parsley, chopped(optional)l/2 tsp. black pepperl/2 cup fat free Italiansalad dressing
¼ cub Lemon juice

Preparation:

Combine first eight ingredients in medium bowl. Combine Italian dressing and lemon juice. Pour dressing over salad; mix well. Refrigerate until ready to serve. Makes 3 servings.

FOOD FACTS: Per serving, calories 380; protein 28g; carbohydrate 52g; total fat 5g; cholesterol 40 mg;

From the files of Al Rice, North Pole Alaska. Feb 1994

GEFULLT KRAUTROLADEN (STUFFED CABBAGE ROLLS)

Servings: 6 servings

Ingredients:

1 ½ cub Brown Rice
3 cub Water
2 teaspoon Salt
1 teaspoon Dillseed
½ teaspoon Marjoram
¾ teaspoon Pepper
2 ½ cub Onion; Chopped
5 tablespoon Vegetable Oil
½ teaspoon Paprika
2 each Garlic; Cloves, Minced
2 each Eggs; Large, Slightly Beaten
¼ cub Bread Crumbs
½ cub Parsley; Fresh, Minced
2 ½ pound Cabbage
1 Cheesecloth; About 6 ft.
2 ½ cub Tomatoes; Canned, Chopped
½ cub Vermouth; Dry
½ cub Beef Broth
2 tablespoon Tomato Paste
½ teaspoon Sugar

Preparation:

In a medium bowl cover brown rice with hot water and soak for 3 hours.
Drain. In a 2-quart saucepan combine rice, 3 cups water, and 1 ½ t salt. Simmer covered for 40 minutes or until the liquid is absorbed. Add the dillseed, marjoram, and ½ t pepper. In a large skillet saute 1 ½ cups chopped onion in 3 T hot vegetable oil until soft, about 6 to 8 minutes. Add paprika and garlic, continue cooking and stirring for 2 minutes. Stir in the rice mixture, eggs, bread crumbs, and parsley.
Adjust seasonings to taste. Core cabbage and, in a large pot, blanch the cabbage cored-side-down in boiling salted water for 5 minutes or until it is softened. Drain. Remove 12 leaves and cut off one fourth of each leaf from the base. Arrange 1 leaf curved-side down on a square of dampened cheesecloth and place 3 T of rice mixture in the center. Wrap the leaf around the filling and twist the corners of the cheesecloth to form the leaf into a roll. Continue making rolls with remaining filling. Chop remaining cabbage to make 3 cups and, in a large frypan, saute with 1 cup chopped onions and 2 T vegetable oil until soft. Add tomatoes, vermouth, broth, tomato paste, sugar, ½ t salt and ¼ t pepper. Simmer the mixture for 5 minutes, stirring occasionally. Adjust seasonings.
Transfer cabbage-tomato sauce mixture to a large baking dish. Arrange the cabbage rolls close together in one layer on the sauce. Spoon some of the mixture over the rolls. Bake at 325 degrees F for 1 ½ hours. Baste rolls 4 to 5 times during cooking. Let the dish cool. Cover and refrigerate overnight. Remove cheesecloth. Heat in preheated 350 degree oven for 30 minutes before serving.

GF RED BEANS & RICE NEW ORLEANS STYLE

Servings: 4 servings

Ingredients:

1 teaspoon Canola oil
3 Cloves garlic, minced
2 Onions, chopped
1 Green sweet pepper, chopped
1 Stalk celery, chopped
1 teaspoon Dried thyme
½ teaspoon Dried oregano
½ teaspoon Salt
¼ teaspoon Crushed red chili pepper
1 cub Beef OR vegetable stock
2 cub Cooked red kidney beans
¼ pound Lean ham, cubed
2 cub Hot cooked brown rice
Fresh parsley or cilantro

Preparation:

Heat oil over medium heat in a nonstick skillet. Cook garlic, onions, green pepper and celery, stirring often, for about 5 minutes or until onion is translucent.

Stir in seasonings, pour in stock.

With fork, crush about 1/3 of the beans. Add to skillet along with ham, stir well. Bring to a boil, reduce heat. Simmer, stirring occasionally, for about 20 minutes or until thickened. Spoon over rice. Garnish with parsley.

¼ recipe = 302 calories, 2 ½ starch, 1 ½ protein, 1 extra choice 5 grams total fat, 16 mg cholesterol, 15 grams protein, 48 grams carbohydrate, 583 mg sodium, 582 mg potassium. High Fibre.

Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but not tested by Elizabeth Rodier March 94

GINGER CHICKEN STIR-FRY

Servings: 6 servings

Ingredients:

¼ cub Teriyaki sauce
¼ cub Water
1 pound Chicken breasts (skinned and boned) cut into 1-½ inch pieces
2 tablespoon Vegetable oil
1 medium Onion; cut into 8 wedges
16 ounce Broccoli/cauliflower/carrots (frozen packaged mixture)*
½ teaspoon Ground ginger
1/3 cub White wine OR chicken broth
1 tablespoon Cornstarch
1 tablespoon Water
3 cub Hot cooked brown rice

Preparation:

In shallow baking dish, combine teriyaki sauce and water; add chicken pieces, coating well. Cover and refrigerate two hours. Drain marinade from chicken pieces. In large skillet or wok, heat oil; stir-fry chicken and onion until chicken is slightly browned. Stir in vegetables, ginger, and wine. Cover; simmer 4 to 5 minutes, or until vegetables are tender crisp. In small bowl, combine cornstarch and water until smooth.
Gradually add to skillet, stirring constantly, until thickened. Serve over hot rice.

*Or use 1 package (16 ounces) frozen vegetable mixture of your choice.

Each serving provides:
* 279 calories
* 18.7 g. protein
* 7.3 g. fat
* 34.1 g. carbohydrate
* 515 mg. sodium
* 37 mg. cholesterol

NOTE: Optional ingredients are omitted from the nutritional calculations.
When ingredient options appear in a recipe, the first ingredient choice is used for calculation.

Source: Brown Rice
Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

GINGER-TOFU DRESSING

Servings: 8 servings

Ingredients:

FROM ESTELLA DOLL (NXXS13B:
½ teaspoon Ginger, finely grated
8 ounce Soft tofu
1 teaspoon Sea salt (coarse salt)
¼ cub -Water
1 tablespoon Sesame oil
2 tablespoon Brown rice vinegar

Preparation:

Grate the ginger very fine. Combine all in a blender and puree until creamy.

Source Unknown, Formatted for MM by Elayne Caldwell

GRAPE LEAVES STUFFED WITH RICE

Servings: 4 servings

Ingredients:

5 tablespoon Chopped onions
1 cub Oil
2 cub Water
1 cub Brown rice
1 teaspoon Salt
2 teaspoon Kelp
2 teaspoon Dill weed
¼ teaspoon Cinnamon
½ teaspoon Peppermint
1 teaspoon Paprika
½ teaspoon Pepper
½ teaspoon Allspice
Juice of 1 lemon
12 each Grape leaves

Preparation:

Saute onions in oil till light brown. Add 1 c water with the rice, salt & kelp. Mix well. Cover & cook till the water is absorbed. Remove from heat, cool slightly & add remaining spices. Place 1 generous ts of filling onto each grape leaf. Make one fold up from the base of the leaf, tuck in the sides & roll up tightly. Place in a heavy saucepan & fold down, packing the rolls tightly. Add remaining cup of water & lemon juice. Cook slowly over low heat till almost all the liquid has been absorbed. Serve hot or cold.

"Vegetarian Times Cookbook"

GREEK STUFFED FOOTBALLS

Servings: 6 servings

Ingredients:

¾ cub Water
¼ cub Uncooked Brown Rice
½ pound Ground Turkey
½ cub Minced Onion
2 cl Garlic Minced
½ teaspoon Oregano, ½ t. Thyme
½ teaspoon Chicken Bouillon Granules
¼ teaspoon Allspice, ¼ t. Pepper
2 Egg Whites
1 (1 Lb.) Loaf Frozen White
Bread Dough
1 teaspoon Water
1 ½ teaspoon Sesame Seeds

Preparation:

Bring ¾ C. Water To A Boil in A Saucepan. Stir in Rice. Cover, Reduce Heat & Simmer 40 Min. OR Until Rice Is Tender & Water Is Absorbed. Remove From Heat. Set Aside.
Combine Turkey, Onion & Garlic in A Large Skillet. Cook Over Medium Heat Until Turkey Is Browned & Onion Tender. Remove From Heat. Stir in Reserved Rice, Oregano, Thyme, Bouillon Granules, Allspice, Pepper & 1 Egg White, Blending Well.
Thaw Bread Dough According To Directions. Place in A Large Bowl Coated With Cooking Spray, Turning Once To Coat Top. Cover & Let Rise in A Warm Place (85 Degrees) Free From Drafts, 1 Hour OR Until Doubled in Bulk.
Combine Egg White & 1 t. Water, Blending Well. Divide Dough Into 6 Equal Portions. Roll Each Portion To A 7 Inch Circle. Place ½ C. Turkey Mixture in Center Of Each Circle. Brush Edges Of Dough With Egg White Mixture, Fold in Half & Seal Edges. Gently Shape Into An Oblong Ball. Place Seam Side Down On A Baking Sheet Coated With Cooking Spray. Brush Tops With Egg White Mixture; Sprinkle With Sesame Seeds. Bake At 400 F. For 18 To 20 Min. OR Until Golden Brown. Serve Warm OR At Room Temperature.
Serve With 3 T. Cucumber-Yogurt Sauce.

GREEN BEAN ALMOND RICE

Servings: 8 servings

Ingredients:

1 tablespoon Butter or margarine
½ cub Slivered almonds
½ cub Chopped onion
1/3 cub Chopped red pepper
3 cub Cooked brown rice (cooked in beef broth)
10 ounce French-style green beans (frozen), thawed
⅛ teaspoon Ground white pepperOR more to taste
¼ teaspoon Tarragon

Preparation:

Melt butter in large skillet over medium-high heat. Add almonds; stir until lightly browned. Add onions and red pepper; cook for 2 minutes or until tender. Add rice, green beans, white pepper, and tarragon. Stir until thoroughly heated.

Source: Seasonal Inspirations for Rice
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

GREEN RICE

Servings: 6 servings

Ingredients:

4 cub Chicken stock
1 cub Wild rice; rinsed
1 cub Long-grain brown rice
1 tablespoon Butter
1 tablespoon Vegetable oil
1 small Sweet green pepper; diced
½ cub Parsley; fresh, chopped
6 Green onions, chopped
1 cl Garlic; chopped

Preparation:

In 12-cup casserole, cover and microwave stock and wild rice at High for 10 minutes. Stir in brown rice; cover and microwave at Medium (50%) for 45 minutes or until tender. Let stand for 15 minutes. In microwaveable dish melt butter with oil. Add green pepper, parsley, onions and garlic; microwave at High for 2 minutes or until slightly softened. Stir into rice.

GRILLED VEGETABLE KABOS

Servings: 4 servings

Ingredients:

½ cub Low Cal. Italian Salad
Dressing
1 teaspoon Dried Basil
1 tablespoon Minced Fresh Parsley
1 medium Size Yellow Squash
(About 1 Lb.) Cut Into
1 ½ in. Pieces
8 small Boiling Onions
8 Cherry Tomatoes
8 medium Size Mushrooms
2 cub Hot Cooked Brown Rice

Preparation:

Combine Salad Dressing, Basil & Parsley; Cover & Chill. Alternate Squash, Onions, Tomatoes & Mushrooms On 8 Skewers. Grill Kabobs Over Medium Coals 15 Min. OR Until Vegetable Are Tender, Turning & Basting With Dressing Mixture Frequently.
163 Cal. Per 2 Kabobs & ½ C. Rice.

HARVEST RICE

Servings: 6 servings

Ingredients:

3 tablespoon Vegetable oil
1 cub Thinly sliced carrots
1 cub Sliced green onions including tops
2 cub Cooked brown rice
½ cub Seedless raisins
1 tablespoon Sesame seed
½ teaspoon Salt

Preparation:

Cook carrots in oil in large skillet over medium-high heat until tender crisp. Add onions and apples; cook 5 minutes. Stir in rice, raisins, sesame seed, and salt. Cook, stirring until thoroughly heated.

Each serving provides:
* 234 calories
* 3.1 grams protein
* 8.3 grams fat
* 38.8 grams carbohydrate
* 189 milligrams sodium
* 0 milligrams cholesterol

Source: Cooking with Rice
Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

HARVEST VEGETABLE CURRY

Servings: 6 servings

Ingredients:

2 Carrots, sliced
2 cub Squash, cubed, peeled
2 cub Broccoli Florets
1 Sweet Red Pepper
1 Yellow Zucchini, wedged
1 Red Onion, wedged
1 cub Cooked Chickpeas
1 tablespoon Olive Oil
1 tablespoon Curry Powder
2 tablespoon Gingerroot, minced
1 teaspoon Cumin
3 Garlic Cloves, minced
¼ teaspoon Hot Pepper Flakes
¼ cub Chicken Stock
2 tablespoon Lemon Juice
3 cub Brown Rice, cooked
2 tablespoon Coriander, fresh, chopped

Preparation:

* Parsley can be used instead of coriander, couscous or bulgur can be used instead of brown rice, vegetable stock or water can be used instead of chicken stock.
The hot pepper flakes are optional. Steam carrots and squash for 5 minutes. Add broccoli, red pepper, zucchini and red onion and steam for 5 minutes. Add chickpeas, steam for 3 - 5 minut or until all vegetables are tender-crisp. Meanwhile in a small saucepan, heat oil over medium heat and cook curry powder, gingerroot, cumin, garlic and hot pepper flakes (if you're using them), stirring often, for 2 minutes. Add stock and lemon juice and simmer, uncovered for 2 minutes. Toss vegetables with sauce.
Serve over hot rice or couscous. Sprinkle with coriander or parsley. Serves 6. From The Gazette, 91/03/06.

HAWAIIAN TURKEY SALAD

Servings: 6 servings

Ingredients:

3 cub Cooked brown rice
2 cub Cooked turkey (coarsely chopped)
8 ounce Pineapple chunks in juice drain; reserve juice
8 ounce Sliced water chestnuts drained
1 medium Apple; unpeeled cored and chopped
1/3 cub Chopped macadamia nuts
½ teaspoon Salt
½ cub Plain yogurt
Lettuce leaves
¼ cub Shredded coconut; toasted

Preparation:

Combine rice, turkey, pineapple, water chestnuts, apple, nuts and salt.
Toss lightly with yogurt and 1 tablespoon pineapple juice. Serve on lettuce leaves and garnish with coconut.

Each serving provides:
* 291 calories
* 17.4 g. protein
* 9.9 g. fat
* 33.6 g. carbohydrate
* 239 mg. sodium
* 35 mg. cholesterol

Source: Brown Rice
Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

HEARTY SOUP MIX

Servings: 1 servings

Ingredients:

1 package (14 oz)Dry Green Split Peas
1 package (14 oz) Alpahbet Macaroni
1 ½ cub Brown Rice
1 package (12 oz) Pearl Barley
1 package (12 oz) Lentils
4 cub Dry Minced Onion

Preparation:

Combine all ingredients in a large airtight container. Stir to evenly distribute ingredients. Label as Hearty Soup Mix. Store in a cool, dry place and use within 6 months. Shake well before using.

Makes about 12 ½ cups of mix. Hearty Soup Stock: Put 6 cups of water and 1 1/3 cups of mix in a large kettle or Dutch oven. Add 1 ½ T salt. Bring to a boil. Cover and simmer 1 to 1 ½ hours. Add 2 carrots, sliced, 1 or 2 stalks celery, chopped, 1 ½ cups cabbage, shredded, 2 (15 oz) cans of tomato sauce, 1 (24 oz) can vegetable juice cocktail, and if desired 1 lb lean cooked ground beef or leftover cooked beef. Simmer 20 more minutes, until vegetables are cooked.

Makes 6 to 8 servings.

HEARTY SOUP MIX AND STOCK

Servings: 6 servings

Ingredients:

Hearty soup mix
1 (14 oz) pkg dry green split
Peas
1 (12-oz) pkg pearl barley
1 (14-oz) alphabet macaroni
1 (12-oz) pkg lentils
1 ½ cub Brown rice
4 cub Dry minced onion
Hearty soup stock
1 1/3 cub Hearty soup mix (above)
2 Sl Carrots
2 Stalks celery, chopped
1 ½ cub Cabbage, shredded
2 cans tomato sauce
1 ounce can vegetable juice
1 pound Ground beef, cooked (opt)

Preparation:

HEARTY SOUP MIX: Combine ingredients in a large airtight container. Stir to evenly distribute ingredients. Label container. Store in a cool, dry place. Use within 6 months. Shake before using.
Makes about 12- ½ cups of Hearty Soup Mix. HEARTY SOUP STOCK: Put 6 cups water in a large kettle or Dutch oven. Add 1-1/3 cups Hearty Soup Mix and salt.
Bring to a boil. Cover and simmer 1 to ½ hours.
Add carrots, celery, cabbage, tomato sauce, and vegetable juice cocktail.
Add cooked ground beef or other leftover meat, if desired. Simmer 20 more minutes, until vegetables are cooked. YIELD: 6 to 8 Servings.

HERBED LENTILS & RICE

Servings: 1 batch

Ingredients:

4 ounce Swiss cheese; shredded divided (1 cup total)
¾ cub Dried lentils washed and sorted
¾ cub Onion; chopped
½ cub Brown rice; uncooked
3 ½ cub Canned chicken broth diluted
¼ cub Burgundy or other dry redwine
½ teaspoon Dried whole basil; crushed
¼ teaspoon Salt
¼ teaspoon Dried whole oregano
¼ teaspoon Dried whole thyme
⅛ teaspoon Garlic powder
⅛ teaspoon Pepper

Preparation:

Combine ½ cup cheese and remaining ingredients in a large bowl; stir well. Pour mixture into an ungreased 2-quart casserole. Cover and bake at 350 F. for 2 hours, or until lentils are tender, stirring occasionally.
Uncover and sprinkle with remaining cheese. Bake an additional 5 minutes or until cheese melts.

Yield: 6 to 8 servings.

From _Tidewater on the Half Shell_ by The Junior League of Norfolk-Virginia Beach, VA. In _America's Best Recipes: A 1989 Hometown Collection_.
Birmingham, AL: Oxmoor House, Inc., 1989. Pp. 214-215. ISBN 0-8487-0765-6.
Electronic format by Cathy Harned.
Submitted By CCH@SALATA.COM (CATHY HARNED) On 10 JAN 96 153034 -0800

HERBED LENTILS AND RICE

Servings: 4 servings

Ingredients:

2 2/3 cub Chicken or vegetable broth
¾ cub Dry lentils
¾ cub Chopped onion
½ cub Brown rice
¼ cub Dry white wine
½ teaspoon Dried basil, crushed
¼ teaspoon Salt
¼ teaspoon Dried oregano, crushed
¼ teaspoon Dried thyme, crushed
⅛ teaspoon Garlic powder
⅛ teaspoon Pepper
½ cub Shredded Swiss cheese
8 Thin strips (2 oz)Swiss cheese

Preparation:

Combine the chicken or vegetable broth, lentils, onion, uncooked brown rice, wine, basil, salt, oregano, thyme, garlic powder, pepper, and shredded Swiss cheese. Turn mixture into an ungreased 1 ½-qt casserole with a tight-fitting lid. Bake, covered, in a 350x oven for 1 ½ hours or till lentils and rice are done, stirring twice.
Uncover casserole; top with the Swiss cheese strips. Bake two to three minutes more or till cheese melts. If desired, garnish the top of the casserole with watercress or springs of parsley.

HERBED RICE

Servings: 4 servings

Ingredients:

2 tablespoon Light vegetable oil
2 Onions, chopped
2 Cloves garlic, chopped
1 cub Uncooked brown rice
2 ½ cub Water
2 teaspoon Dill weed
½ teaspoon Thyme
½ teaspoon Salt
½ teaspoon Black pepper
1 tablespoon Butter

Preparation:

In a medium size pot, heat the oil. Add onions, garlic, and rice, and saute for 5 min. stirring frequently. Add the water, herbs, salt, pepper and butter. Stir til it is all mixed together. Bring to a boil, then reduce heat and simmer, covered for about 40 minutes, or until the water is absorbed. Check after 30 min. if there is a lot of water left, remove the cover and finish the cooking. Let the cooked rice stand in the pot, covered for 15 minutes.
~--

HIDDEN VEGETABLE SOUP

Servings: 5 servings

Ingredients:

1 small Onion, chopped
2 small Carrots, chopped
2 Celery stalks, chopped
1 Green or red pepper,
Chopped
½ Head green cabbage chopped
1 Or more cloves garlic
28 ounce Can chopped or crushed
Tomatoes
2 cub Tomato or tomato-vegetable
Juice (more or less)
1 cub Salsa
1 cub Raw brown rice, mostly
Cooked (you can use
Leftover)
Herbs and pepper to taste--I
Usually use oregano and
Basil
Supermarket grade Balsamic
Vinegar

Preparation:

Puree the onion, carrots, celery, green pepper, cabbage, and garlic (not all at once!) in a blender, using as much tomato juice as necessary to aid the process. Combine with tomatoes, salsa and herbs, and cook about 15 or 20 minutes. If the rice is partially cooked, add it with everything else; if fully cooked, add near the end of cooking. If the soup is too thick for your taste, add tomato juice or water. Just before serving, stir in a little balsamic vinegar.

I serve this as a main dish, along with bread. Probably makes about 5 or 6 servings.

Jane Colman, jane@netcom.com. Fatfree Digest [Volume 10 Issue 49], Sept.
29. 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

HOLIDAY LOAF (HELEN)

Servings: 12 servings

Ingredients:

3 ½ cub Brown rice, cooked
½ cub Wild rice, cooked
2 cub Soy milk
4 cub Bread crumbs
2 cub Walnuts, chopped
3 cub Onion, finely chopped
2 cub Celery, finely chopped
4 tablespoon Parsley, chopped
4 tablespoon Soy sauce, low sodium
2 teaspoon Basil, fresh or dry
½ teaspoon Sage
½ teaspoon Paprika
2 each Dash pepper
½ teaspoon Salt (optional)
6 teaspoon Egg replacer
4 tablespoon Water

Preparation:

Prepare rice (begin with ⅞ cup brown and ⅛ cup wild, uncooked and add to 2 cups boiling water). I just used my rice cooker and cold water and it turned out great. Make cashew milk using ½ cup cashews blended with ½ cup water. Dissolve egg replacer in 2 Tbsp water.

Place all ingredients into large bowl and mix together well. Press firmly into nonstick loaf pan and bake at 350 degree oven for 1 hour.

Place serving plate on top and turn over letting loaf drop out onto plate.
Serve with mushroom gravy, entered separately.

Helpful Hints: Makes a great stuffing. Also can be served as "sloppy Joe" covered with marinara

The Holiday Loaf is really delicous, but I would most definately consider this a rich, feast day type of food. That is why I only serve in on Thanksgiving.

Posted by Helen/MCveggie. MM Input by S.Smith34/Sue

HOLIDAY STUFFED PORK ROAST

Servings: 6 servings

Ingredients:

¾ cub Slivered almonds
2 tablespoon Butter or margarine
¾ cub Sliced green onions
¾ cub Chopped celery
4 cub Cooked brown rice
¾ cub Orange juice; divided
2 tablespoon Grated orange peel
1 tablespoon Diced crystallized ginger divided
½ teaspoon Salt
1 Boneless pork loin roast(3-½ lbs.), rolled & tied
1 teaspoon Dried rosemary; crushed
¼ teaspoon Cracked black pepper
16 ounce Cranberry sauce (canned)
1 Orange; peeled & sectioned

Preparation:

Cook almonds in butter in large skillet over medium-high heat until brown.
Add onions and celery; cook until vegetables are tender crisp. Stir in rice, ½ cup orange juice, orange peel, 1 teaspoon ginger, and salt; set aside. Untie roast, and spoon rice mixture lengthwise between loins.
Retie roast securely with string at 2- to 3-inch intervals; place, fat side down, on rack in shallow roasting pan. Combine rosemary and pepper; sprinkle over roast. Insert meat thermometer does not touch stuffing or fat. Bake at 325 F. for 1-½ hours. Combine cranberry sauce, remaining orange juice, remaining ginger, and orange in small saucepan; stir well.
Simmer over medium heat 25 minutes, stirring occasionally. Brush about ½ cup cranberry mixture over pork. Bake an additional 15 minutes or until meat thermometer registers 170 F. Let roast stand 10 minutes.
Remove string and slice roast. Serve with remaining cranberry sauce.

Makes 6 to 8 servings

Source: Seasonal Inspirations for Rice
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

HOLY TOFU MOLE!

Servings: 4 servings

Ingredients:

1 small Head of garlic
½ teaspoon Olive oil
3 Fresh poblano chiliesOR- pasilla chilies
½ cub Raw, shelled pumpking seeds
10 ounce Canned tomatillos; drained
½ cub Fresh cilantro, chopped
½ cub Chicken or vegetable stockOR- Water
1 ½ pound Extra firm, low-fat tofu
¼ cub Tamari
3 cub Cooked brown rice

Preparation:

Preheat oven to 375 F. Remove loose, papery skin from garlic and cut in half crosswise. Rub cut surfaces with oliv ol. Wap garlic in foil and bake 35 to 40 minutes until garlic is soft. Set aside until cool enough to handle. Squeze garlic cloves from their skins.

Remove stems and seeds from chilies. Roast chilies under broiler, turning frquntly, untl skin is evenly blistred and slightly charred. Place chiliesna apr agan lt oo. Remove skins from chilies and rinse.

Toast pumpkin seeds in a large nonstick skillet over medium heat, shaking the pan often, until seeds have puffed, about 3 minutes. Do not brown.

Transfer seeds to a small bowl, then set aside to cool.

Grind pumpkin seeds to a fine meal in a food processor or blender. Add roasted garlic, chilies, tomatillos, peppers and cilantro and continue pureeing until smooth. Heat sauce in a medium skillet and add stock. Simmer 10 minutes.

Slice tofu ½-inch thick. Brush tofu with tarmari and grill over hot coals or broil in oven, 5 minutes per side. Serve tofu on a bed of rice topped with mole sauce.

Calories per serving: 497 Grams of fat: 17 Percent fat calories: 32 Cholesterol: 0 mg Grams fiber: 8.4

Source: Delicious! magazine - May/June 1993 Typed for you by Karen Mintzias

HONEY, HOW COME THE RICE LOOKS AS THOUGH IT'S GOT DIRT ..

Servings: 4 servings

Ingredients:

1 ½ cub Long grain brown rice
1 can Beef consomme (10 oz)
1 can French onion soup (10 oz)
1 can Sliced mushrooms, notdrained (4 oz)
1 Stick butter, cut into bits

Preparation:

FULL TITLE : Honey, How Come the Rice Looks as Though It's Got Dirt In It? Because It's "Dirty Rice," That's Why.

From Alvena Miranda.

In a medium size oven baking dish combine rice, beef consomme, French onion soup and mushrooms. Stir all ingredients together, then dab butter bits on top. Cover and bake at 350'F. for 60 minutes. Don't peek!

HOPPIN' JOHN SALAD VEGAN & <T>

Servings: 1 servings

Ingredients:

WHOLESOME HARVEST:
1 ¼ cub Cooked or canned (rinsed
And drained) black-eyed
Peas
1/3 cub Chopped onion
6 tablespoon Distlled white vinegar
1 ½ cub Cooked brown rice
2 tablespoon Water
1 ounce pkg. frozed chopped
Spinach, thawed and well
Drained
¼ teaspoon Pepper
2 tablespoon Baco Bits (optional)

Preparation:

In a large bowl, toss the black-eyed peas, rice, spinach, and onion until completely combined.

In a small bowl, stir together the vinegar, water, and pepper. Pour over the salad and toss. Chill for at least a few hours to let flavors blend.
Sprinkle on the Baco Bits (if you use them), toss again, and serve.

Note: I've never made this with the Baco Bits and think it is just fine without them.

Note 2: One of these days I'm going to have to try to redeem my reputation as a cook and submit a <T>-ed recipe more complicated than "Dump all this stuff together and put it in the refrigerator"!!

From: "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com> Fatfree Digest [Volume 9 Issue 19] July 10, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

HOPPIN' JOHN SALAD, VEGAN AND <T>

Servings: 1 servings

Ingredients:

WHOLESOME HARVEST:
1 ¼ cub Cooked or canned (rinsed
And drained) black-eyed
Peas
1/3 cub Chopped onion
6 tablespoon Distlled white vinegar
1 ½ cub Cooked brown rice
2 tablespoon Water
1 ounce pkg. frozed chopped
Spinach, thawed and well
Drained
¼ teaspoon Pepper
2 tablespoon Baco Bits (optional)

Preparation:

In a large bowl, toss the black-eyed peas, rice, spinach, and onion until completely combined.

In a small bowl, stir together the vinegar, water, and pepper. Pour over the salad and toss. Chill for at least a few hours to let flavors blend.
Sprinkle on the Baco Bits (if you use them), toss again, and serve.

Note: I've never made this with the Baco Bits and think it is just fine without them.

Note 2: One of these days I'm going to have to try to redeem my reputation as a cook and submit a <T>-ed recipe more complicated than "Dump all this stuff together and put it in the refrigerator"!!

From: "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com> Fatfree Digest [Volume 9 Issue 19] July 10, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

HOT THAI SALAD

Servings: 5 servings

Ingredients:

1 package EDEN Bifun Rice NoodlesOR any Udon, Soba or Specialty Noodles
½ medium Red pepper, diced
½ medium Green pepper, diced
1 Green onion; thinly sliced
⅛ cub Fresh parsley, chopped
1 tablespoon Sesame seeds lightly toasted
1 tablespoon EDEN Hot Pepper Sesame Oil
2 tablespoon EDEN Brown Rice Vinegar
2 tablespoon EDEN Mirin
⅛ teaspoon LIMA Sea Salt

Preparation:

Cook pasta as package directs, rinse and drain. Chop pasta coarsely, if desired. Add vegetables and sesame seeds. Prepare dressing. Pour into salad. Mix well. Serve chilled.

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of: Karen Mintzias>

HUMMUS TAMALES

Servings: 9 servings

Ingredients:

1 Basic Masa Dough recipe
18 Corn husks

FILLING:
3 cub Chickpeas; cooked
½ cub Sesame tahini
6 tablespoon Vinegar, brown rice
3 Garlic cloves; minced
3 tablespoon Parsley, fresh; chopped
2 tablespoon Tamari

Preparation:

To make filling:

Blend filling ingredients in a food processor to make a thick paste. Add a bit of water, if necessary, to achieve desired consistency.

Fill and cook tamales according to "Tamales: Basic Procedure".

Per serving (2 tamales): 468 cal; 7 g prot; 401 mg sod; 83 g carb; 10 g fat; 0 mg chol; 95 mg calcium

Vegetarian Gourmet, Summer 1993/MM by DEEANNE

INDIAN FISH KEBABS

Servings: 4 servings

Ingredients:

1 pound Monk fishor other firm fish
1 Yellow squash
1 Green bell pepper
1 Red bell pepper
Cherry tomatoes
Bay leaves
Cooked brown rice or
Pita bread
Lemon wedges
Sprigs of mint

CHERMOULLA:
4 small Garlic cloves, minced
1 teaspoon Ground cumin seeds
½ teaspoon Sweet Hungarian paprika
⅛ teaspoon Cayenne
1 pinch [generous] saffron
¼ cub Chopped fresh cilantro
¼ cub Fresh lemon juice
¾ cub Olive oil
Salt
Black pepper

Preparation:

This is a very colorful and tasty arrangement of marinated and then skewered and grilled vegetables and fish. The marinade, called chermoulla, is a blend of fragrant seasonings, oil, and lemon juice. In this version I've suggested my favorite vegetables for kebabs. You should choose your own favorites; some other good choices are eggplants, mushrooms, and onions. special equipment: skewers (if you are using bamboo skewers, soak them in water for ½ hr. and fill them out to the ends so the skewers won't burn)

Combine the ingredients for the chermoulla. Cut the fish into 1-inch cubes. Similarily, cut the
vegetables into 1-inch cubes. Place the fish and vegetables in the chermoulla and marinate,
refrigerated, for 2 hours.
When you are ready to assemble the kebab, soften the bay leaves in boiling water for several minutes.
Alternate the tomatoes, peppers, yellow squash, and fish on skewers. Place a bay leaf occasionally on the skewers next to the fish. Reserve the chermoulla.
Cover the broiler pan with foil and plkace the kebabs on it about an inch apart. Broil for 15 to 20 minutes, basting with the reserved chermoulla, and turning frequently to cook evenly.
Serve on rice or in pita bread and garnish with lemon wedges and sprigs of mint. From Sundays at Moosewood Restaurant

ISLAND LENTIL DISH

Servings: 3 servings

Ingredients:

6 ounce Lentils; cooked
6 ounce Brown rice; cooked
6 ounce Celery; chopped
6 ounce Cauliflower flowerets; inbite-size pieces
3 tablespoon Sunflower oil
1 teaspoon Thyme
½ teaspoon Salt

Preparation:

Preheat oven to 375 degrees. Lightly grease 4 x 8 baking pan with sunflower oil. Combine all ingredients.Toss and mix well. Transfer to baking dish and bake for 15 minutes.

From DEEANNE's recipe files

ITALIAN RICE

Servings: 1 servings

Ingredients:

3 ounce Celery; chopped
1 1/3 ounce Shallots; chopped finely
3 ounce Brown rice; cooked
2 tablespoon Sunflower oil
1 ½ teaspoon Tarragon
¼ teaspoon Dill
¾ teaspoon Salt
¼ teaspoon Soy sauce
3 ounce Alfalfa sprouts
1 ½ ounce Cashews; chopped
3 teaspoon Cider vinegar

Preparation:

Saute celery and shallots with brown rice in a skillet with sunflower oil for 5 minutes. Add herbs, salt, and soy sauce. Transfer to bowl; add sprouts, cashews and cider vinegar. Mix well and serve at room temperature.

From DEEANNE's recipe files

ITALIAN VEGETABLE RAGOUT

Servings: 6 servings

Ingredients:

1 pound Boiling potatoes, peeled cut in 1 ½" cubes
1 pound Brussels sprouts tough leaves removed ends trimmed cut in half
1 medium Cauliflower cut in large florets
1 pound Swiss chard tough stems removed torn in bite-size pieces
2 tablespoon Olive oil
1 cub Chopped onion
1 cub Chopped celery
3 large Garlic cloves finely chopped
1 tablespoon Fresh marjoram or
1 teaspoon Dried marjoram
1 large Zucchini, ends trimmed cut in 1" cubes
2 large Carrots, peeled sliced thickly on the diagonal
1 teaspoon Coarse salt
¼ teaspoon Freshly ground black pepper
16 ounce Can chick peas, drained rinsed with water

SERVE OVER:
Whole wheat spaghetti or
Steamed brown rice

GARNISH:
¼ cub Chopped fresh basil

Preparation:

Bring a large pot of salted water to a boil. Cook potatoes, Brussels sprouts and cauliflower for five minutes. Add Swiss chard and boil one minute more. Reserve ½ cup of the cooking liquid. Drain vegetables; set aside.

Heat oil in a large Dutch oven over medium-high heat. Add onion, celery and garlic; saute three minutes. Stir in marjoram, reserved cooking liquid, tomatoes, zucchini, carrots, salt and pepper, and reserved vegetables. Stir well, cover, and cook over medium-low heat until vegetables are just cooked through, 15 to 20 minutes.

Stir in chick peas and just heat through. Transfer to a serving dish and garnish with basil. Serve over whole wheat spaghetti or steamed brown rice.

Suzanne Jonker, in "The Herb Companion." Posted by Cathy Harned.

JAPANESE BRAISED EGGPLANT

Servings: 4 servings

Ingredients:

2 medium Eggplants
½ cub Dry sherry
1/3 cub Tamari soy sauce
1 tablespoon Molasses
¼ cub Vegetable oil
8 ounce Tempeh, cubed
2 ½ cub Chopped onions
2 teaspoon Ground fennel seeds
¼ teaspoon Cayenne
1 teaspoon Ground coriander
1 medium Green bell pepper, diced
4 cub Sliced mushrooms
3 tablespoon Tomato paste
Salt to taste
Brown rice
Chopped scallions
Toasted seasme seeds

Preparation:

Leaving stems on, cut eggplants in half lengthwise. Mix together the sherry, soy sauce & molasses. Oil a baking pan. Pour sherry mixture into pan, place eggplant slices face down, cover tightly & bake at 350F for 45 minutes.

Brown cubed tempeh, ½c of onions, 1 ts fennel & cayenne in oil for 20 minutes. Stir frequently to avoid burning. In a separate pot, saute remaining onion, coriander, remaining fennel till onions are transluscent.
Add peppers & mushrooms & saute 15 to 20 minutes.

With a slotted spoon, lift tempeh & onions from oil & stir into sauted vegetables. Stir in tomato paste & 2 tb braising liquid from eggplant pan.
Salt filling.

Turn eggplant halves over, carefully mash pulp & push to sides leaving a hollow centre. Fill each hollow with ¼ of filling. Cover pan tightly & bake at 350F for 20 minutes til piping hot.

Serve on bed of rice, pour over some juiice from baking pan & sprinkle with scallions & sesame seeds.

"New Recipes From Moosewood"

JAPANESE NOODLE SOUP

Servings: 6 servings

Ingredients:

2 tablespoon EDEN Hot Pepper Sesame Oil
2 Cloves garlic; pressed
1 medium Onion; cut in half moons
2 Carrots chopped in half moons
1 Celery stalk; chopped
1 package EDEN Shiitake Mushrooms soaked in 1 cup water for 20 minutes
7 cub Water
½ package EDEN Bifun Rice PastaOR- Mung Bean Pasta
2 tablespoon Grated fresh ginger
1 cub Pea pods; cut off ends
1 bunch Mustard greens or kaleOR- collards or chard chopped
1 small Red pepper; chopped
¼ cub EDEN Organic ShoyuOR- Tamari(amount may be doubled)
2 tablespoon EDEN Brown Rice Vinegar
2 tablespoon EDEN Mirin
1 teaspoon Cayenne (optional)
½ cub Roasted cashews, chopped

Preparation:

Heat oil, saute onions, carrots, celery. Slice shiitake mushrooms, discarding stems. Add shiitakes, soaking liquid and water to sauteed vegetables. Bring to a boil, simmer 15 minutes. Add pasta, cook according to package directions. Add ginger, pea pods, red pepper, greens, shoyu, vinegar and mirin. Turn heat down and allow vegetables to cook for 5 cashews.Vegetables should be bright and minutes. Serve garnished with chopped crunchy. The soup is best served immediately.

Prep. 30-40 minutes
Cooking: 15 minutes
Yields: 6-8 servings

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of: Karen Mintzias>

JERRY MARTIN'S KICK-BACK, RELAX & STIR-UP-A-SUCCESS

Servings: 4 servings

Ingredients:

¼ cub Oil
½ teaspoon Fresh ginger, minced
1 Garlic clove, minced
¾ pound Boneless chicken strips
1 cub Broccoli florets
1 medium Onion, cut into wedges
1 Yellow bell pepper, cut instrips
2 medium Tomatoes, cut in wedges
¾ cub Stir fry cooking sauce
1 package Success White or Brown Rice,cooked

Preparation:

In a large saucepan or wok, heat 2 tablespoons oil. To hot oil, add ginger, garlic and chicken strips. Stir fry until chicken is browned.
Remove from pan; set aside. Pour remaining oil in pan. Add broccoli, onion and pepper. Stir fry 1 minute. Add tomatoes and return chicken to pan. Add cooking sauce and heat. Serve over hot cooked rice.
Serves 2-4.

JOLOF RICE

Servings: 8 servings

Ingredients:

1 cub Dried black-eyed peas
2 medium Eggplants
1 teaspoon Salt
1 ½ tablespoon Canola oil
2 large Onions, chopped
3 teaspoon Chopped fresh ginger
2 Jalapeno peppers, roasted, stems & seeds removed & chopped
1 Whole garlic clove
2 Garlic cloves, minced
1 Green bell pepper, chopped
4 large Tomatoes, chopped
1 ½ tablespoon Tomato paste
2 teaspoon Cayenne
2 teaspoon Curry powder
Hot pepper to taste, option
1 pound Carrots, chopped
1 ½ cub Long grain brown rice
½ pound Green beans, cut into thirds

Preparation:

Soak peas overnight (Mark's note, soaking black-eyed peas before cooking is unnecessary). Simmer in fresh water for 15 minutes. Drain & reserve cooking water. Slice eggplant into rounds ½" thick & place in a colander. Sprinkle with salt & let stand 5 minutes. Heat oil in casserole.
Brown eggplant with 1 tb chopped onions, 1 tb chopped ginger, 1 jalapeno, whole garlic & bell pepper for 5 minutes. Remove eggplant & set aside. Add remaining onion, ginger, garlic, jalapeno, bean liquid, tomatoes, tomato paste, cayenne, curry powder & pepper sauce. Simmer for 10 minutes. Add peas, carrots & rice. Simmer 5 minutes more. Add green beans, eggplant & simmer another 15 minutes. (Mark's note: 15 minutes for brown rice is far too short a time, allow a good 20 minutes before adding the green beans & eggplant).

KAI'S UNFRIED RICE

Servings: 1 servings

Ingredients:

3 cub Uncooked brown rice
1 Green pepper, chopped
1 Red, yellow or orange pepper
Chopped ( I use all
Sometimes)
2 Packs of Dried Shitake
Mushrooms or 2 packs of
Fresh
1 large Onion thinly sliced
1 bunch Scallions
Garlic - fresh or dried (to
Taste)
Ginger - fresh or dried (to
Taste)
Lite teryaki sauce
Lite soy sauce
Rice wine
1 package Fried Rice Seasoning
(mccormick or la choy.....)

Preparation:

Marinate Mushrooms: Cut mushrooms into thin strips and add appx. ¼ cup of Rice wine, teryaki, garlic and ginger Let stand 1 hour to overnight.

Cook rice in rice cooker.

Heat non-stick skillet till very hot. Throw in veggies and more diced fresh garlic, ginger and pepper. (High heat with NO oil brings out flavors in veggies, according to Chef Prudhomme)

Stir quickly, as they begin to become tender add rice wine a little at a time, just to prevent sticking/burning, not enough to make the veggies soggy.

Throw the cooked rice from the rice cooker into a big bowl, throw in the veggies, toss around.

Add chopped scallions (uncooked, the heat from the other stuff is enough).

Toss about to evenly distribute ingredients.

Add the Fried Rice Seasoning Packet, Toss and serve.

From: "Shanks, Mira L." <mlm6@nch08a.em.cdc.gov converted to MM by Donna Webster donna@webster.demon.co.uk
Submitted By DONNA WEBSTER <DONNA@WEBSTER.DEMON.CO.UK> On MON, 20 NOV 1995 115710 GMT

KANGAROO STRIPS WITH BOK CHOY AND CHILLI BLACK BEAN SAUCE

Servings: 6 servings

Ingredients:

400 g Kangaroo fillet, trimmed andsliced into thin strips
1 bunch Baby bok choy, washed
2 teaspoon Birdseye chillies, chopped
1 teaspoon Shallots (not springonions), chopped
1 teaspoon Garlic cloves, chopped
1 teaspoon Fresh green ginger, chopped
25 ml Chinese brown rice wine
1 tablespoon Black beans, washed anddrained
150 ml Light beef stock
50 ml Soy sauce
1 teaspoon Fish sauce
1 teaspoon Freshly ground black pepper.

Preparation:

Trim bok choy leaves, slice larger ones in half lengthways, leaving stalks attached. Heat some oil in wok; add shallots, ¾ of chillies, ¾ of garlic and ginger and saute quickly for 30 seconds until aromatic. Add the brown rice wine and reduce until it thickens. Add black beans, stock, soy sauce, and bring to boil. Cook for five minutes then take off heat and set aside.

Heat some oil in a clean wok; add the remaining garlic and chillies, then kangaroo strips. Toss quickly for a few seconds over high heat. Add the warm sauce and the bok choy leaves. Cook quickly for a few seconds until leaves are wilted, for one minute only. Season with fish sauce and freshly ground black pepper. Pile onto centre of plate and serve immediately.

Recipe by Chris Manfield from the Paragon Cafe, Circular Quqay. From an article by Shelli-Anne Couch in the Sydney Morning Herald, 3/2/83.
Courtesy, Mark Herron.

KAR-IN'S CRISPY RICE SQUARES

Servings: 1 8"x8" pan

Ingredients:

VEGETARIAN VOICE;VOL 20 #3:
¼ cub Almond butter
¼ cub Tahini
½ cub Rice syrup
1 teaspoon Vanilla extract
¼ teaspoon Salt (optional)
2 cub Crispy brown rice cereal
1/3 cub Almonds; roasted; chopped(optional)
1/3 cub Carob or chocolate chips(optional)
1/3 cub Coconut (optional)

Preparation:

In a heavy saucepan over low heat, combine almond butter, tahini and rice syrup until soft. Turn off heat. Add vanilla and salt. Fold in cereal and optional ingredients. Mix well. Press into a lightly oiled 8" x 8" pan.
Chill in refrigerator for 1 to 2 hours.

Recipe from The Big Carrot Deli, Toronto

Posted on GEnie Food & Wine RT Jul 15, 1994 by DEEANNE

Nutritional information per serving: xx calories, xx gm protein, xx mg cholesterol, xx gm carbohydrate, xx mg sodium, x.x gm fiber, xx gm fat ( x gm sat, x gm mono, x gm poly), x.x mg iron, xx mg calcium, x% of calories from fat.

Brought to you by MMCONV and Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat & Luscious echoes

KEY LIME SHAMROCK TORTE

Servings: 6 servings

Ingredients:

2 package Firm silken tofu
¾ cub Brown rice syrup
½ cub Honey
¾ cub Lime juice
1 tablespoon Agar powder
4 tablespoon Arrowroot
2 tablespoon Corn oil
1 each Carob cake, see recipe
2 each Kiwi fruits

GLAZE:
1 teaspoon Agar powder
½ cub Water
½ cub Brown rice syrup
2 drop Mint extract

Preparation:

Blend the tofu, brown rice syrup, honey, lime juice, agar, arrowroot & corn oil until smooth. Transfer to a double boiler & heat till the mixture thickens. It should reach the consistency of heavy cream. Set aside to cool.

Split the carob cake into 2 layers (you'll need only 1 layer). Line a 9-inch cake pan with a sheet of plastic wrap. Place one layer of cake in the bottom of the pan & refrigerate while the filling is cooling.

When the filling is cool, pour it into the cake & refrigerate until the filling sets completely (about 2 hours).

Peel the kiwi fruit, cut it into thin slices & fan out the slices over the entire torte. Glaze if desired by pouring a thin layer of still warm glaze over the cool cake. Refrigerate the cake again for 10 minutes before cutting it.

To serve, remove the cake from the pan by lifting out on the plastic wrap.

GLAZE: In a small pot, dissolve the agar in the water. Add brown rice syrup & mint extract. Bring to a simmer & remove from heat. Allow to cool slightly.

Ron Pickarski, "Friendly Foods"

KHICHHARI

Servings: 4 servings

Ingredients:

4 ounce Yellow split peas
1 tablespoon Ghee
1 each Onion, chopped
½ teaspoon Whole coriander seeds
½ teaspoon Whole cumin seeds
1 each ½ inch piece ginger, slice
1 teaspoon Turmeric
¼ teaspoon Cayenne
4 ounce Brown rice
1 each Green chili, chopped
¾ pint Water
1 each Juice of half a lemon
2 each Tomatoes, skinned & chopped
Salt

Preparation:

Steep peas in boiling water for 1 hour. Drain & rinse well.
In a large pot, heat oil & fry onions & spices for 4 minutes over a medium heat.
Add split peas, rice & green chili. Mix well. Pour on water & lemon juice. Add tomatoes, stir once & cover. Simmer very gently for 40 minutes or until rice is soft. Season & serve.

KIDNEY BEAN BONANZA

Servings: 2 servings

Ingredients:

1 ½ ounce Filberts; chopped
2 tablespoon Sunflower oil
1 tablespoon Tarragon
¾ teaspoon Basil
½ teaspoon Salt
1/3 teaspoon Curry
3 ounce Brown rice; cooked
3 ounce Kidney beans; cooked
1 ½ ounce Cashew pieces

Preparation:

Preheat oven to 375 degrees. Lightly grease 4 x 8 baking dish with sunflower oil. Place filberts in blender with 2 ounces water, oil, tarragon, basil, salt and curry. Blend until mixture achieves sauce consistency. Combine brown rice and beans.Transfer to baking dish. Top with filbert sauce. Sprnkle on cashews. Bake with cover for 15 minutes.

From DEEANNE's recipe files

KOHL'S ORIENTAL STIR FRY

Servings: 6 servings

Ingredients:

1 ½ pound Beef roast, lean (or steak)
½ pound Mushrooms, fresh chopped & sliced
2 Celery stalks - centers, diced (may need 3)
¼ medium Green pepper, diced
3 Green onions, chopped (or 4)
½ pound Bean sprouts
¼ pound Snow peas
1 pound Fresh green beans
1 small Can bamboo shoots
1 cub Water chestnuts
1 Beef boullion cube (or 2) in 1 cup hot water
¼ cub Soy sauce (or more)
1 medium Carrot, sliced thinly
Chow mein noodles
Brown rice

Preparation:

Into a large wok, saute beef in oil until browned. Add bouillon. Add everything else except noodles and rice. Add some soy sauce. Stir well often, keeping vegetables moving from bottom to top to sides.
Keep covered in between stirring. Cook the rice according to package directions. Serve when vegetables are tender and still crispy. Do NOT overcook! Vegetables should retain original colors and be crisp. Heap the meat and vegetable mixture over rice or noodles or both. Top with soy sauce.

Taken from: IT NEVER TURNS OUT THE SAME WAY COOKBOOK A Collection of Recipes from the Kitchen of Joyce & Clem Kohl

LATIN BLACK BEAN SOUP

Servings: 6 servings

Ingredients:

1 cub Black beans; dried
8 cub Water
1 Onion; chopped
1 Green bell pepper; chopped
2 Cl Garlic; crushed
1 teaspoon Oregano
1 teaspoon Ground cumin
6 ounce Tomato paste; canned
3 tablespoon Red wine vinegar
1 tablespoon Tamari soy sauce, low sodium
2 cub Brown rice; cooked
¼ cub Green chiles; chopped
¼ teaspoon Tabasco sauce
2 tablespoon Fresh coriander; chopped fre

Preparation:

Recipe by: McDougall Plan Place beans and water in a large soup pot. Bring to boil; cook for 2 minutes. Remove from heat, cover, and let rest for about 45 minutes. Return to heat. Add onion, garlic, green pepper, oregano, and cumin. Cover and let cook over low heat for 1 ½ hours. Add tomato paste, vinegar, and tamari. Cook an additional 30 minutes. Add chilis, rice, Tabasco, and coriander. Cook 10 minutes. Serve hot.

HELPFUL HINTS: This is a very spicy soup. Use less Tabasco and less coriander if you prefer your foods less spicy.
From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

LAYERED RICE CASSEROLE

Servings: 8 servings

Ingredients:

5 cub Brown rice; cooked
1 cub White beans; cooked
2 cub Corn kernels, frozen
2 cub Tomatoes, canned; broken up
1 Onion; chopped
2 Garlic cloves; crushed
1 tablespoon Tamari, low sodium
1 teaspoon Thyme
6 ounce Tomato paste
1/3 cub Vegetable broth
Paprika

Preparation:

Saute the onion and garlic in ¼ cup broth. Combine with the beans, corn, tomatoes, tamari, and thyme.
Combine the tomato paste and ½ cup water. In a casserole dish, layer 2 ½ cups rice on the bottom, then the bean vegetable mixture, then the tomato paste mixture. Cover with the remaining 2 ½ cups of rice.
Sprinkle with paprika. Bake at 350 degrees for 45 minutes, covered for 30 minutes, then uncovered for 15 minutes.

From the files of DEEANNE

LE RISOTTO AUX CHAMPIGNONS TESSINOIS

Servings: 4 servings

Ingredients:

7 ounce Brown rice
1 Onion, chopped fine
1 Clove garlic, chopped fine
1 teaspoon Rosemary
1/3 ounce Dried mushrooms, soaked
(bolets) - get something
Exotic &
Flavorful
⅞ cub Vegetable broth
⅞ cub Merlot or other red wine
2 ounce Grated ff Parmesan (or
Sapsago, if you can find
It)
Salt, pepper

Preparation:

1. Cook the rice for 15 minutes in 1 ¾ cups of water.

2. Squeeze out the mushrooms and chop them. Saute the onion and garlic in your favorite liquid, add the rosemary and mushrooms, and boil rapidly. Add the rice and bring to a boil.

3. Add the broth and wine, and cook for 10 minutes over a low flame. (Note ~ at this point I had much too much liquid, so I let it cook with the top off until enough had boiled away.)

4. Season to taste with salt and pepper, add the parmesan, and serve promptly.

(the original advises eating promptly so it doesn't get too dry; I didn't find this to be a problem, and even reheated it for a couple of days).

Posted by "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

LEMON CREAM DRESSING

Servings: 1 servings

Ingredients:

½ cub Tahini
8 ounce Firm (or firm silken) tofu
1 Lemon; zested and juiced
¼ cub Cider vinegar
1 Garlic clove; minced
¼ cub Brown rice syrup; -OR-
1/3 cub -Honey
2 tablespoon White miso
½ cub Water

Preparation:

Place all ingredients in a blender and blend until the mixture is smooth.
Cool and use as desired.

Source: Friendly Foods - by Brother Ron Pickarski, O.F.M.
: ISBN: 0-89815-377-8
: Typed for you by Karen Mintzias

LEMON PARSLEY CHICKEN AND RICE

Servings: 4 servings

Ingredients:

¾ pound Chicken breast halves boneless, skinless
1 tablespoon Oil
1 ½ cub Chicken broth
1 ½ cub Minute instant brown rice
2 tablespoon Chopped parsley
1 teaspoon Grated lemon peel
⅛ teaspoon Pepper
3 tablespoon Toasted whole almonds

Preparation:

Brown chicken in hot oil in skillet. Add broth; bring to boil. Stir in rice. Return to boil Reduce heat to low; cover and simmer 5 minutes.
Remove from heat. Stir in parsley, lemon peel and pepper; cover. Let stand 5 minutes. Sprinkle with almonds.

LEMON RICE AND PEAS

Servings: 4 servings

Ingredients:

2 cub ;water
1 cub Long-grain brown rice
2 tablespoon Olive oil
1 teaspoon Cumin seeds
1 teaspoon Black mustard seeds
6 Green onions; finely chopped
2 cub Fresh or (thawed) green peas
3 tablespoon Tamari
3 tablespoon Freshly squeezed lemon juice
1/3 cub Fresh parsley; chopped
1 teaspoon Turmeric
pinch Cayenne pepper
8 Chapatis or whole wheattortillas; warmed

Preparation:

In a medium saucepan, bring the water toa boil over high heat. Add the rice, cover, reduce the heat, and simmer until the water is absorbed, 30 to 40 minutes.
Remove from the heat.

Heat the olive oil in large skilet over medium heat.
Add the cumin seeds and mustard seeds and cook, stirring, until the mustard seeds begin to pop, about 30 seconds. Add the green onions and cook until softened, about 1 minute. Ad the cooked rice, peas, cashews, tamari, lemon juice, parsley, turmeric and cayenne and cook, stirring often, for 3 minutes.
Remove from the heat.

Lay a warm chapati or tortilla on a work surface, put about ½ cup of the rice mixture in the center, and roll up tightly around the filling. Repeat with the remaining chapatis and rice mixture, serve immediately.

From DEEANNE's recipe files

LEMON RICE STUFFED SOLE

Servings: 4 servings

Ingredients:

¼ cub Sliced celery
2 tablespoon Chopped onion
2 tablespoon Butter or margarine; divided
2 cub Cooked brown rice
2 teaspoon Grated lemon peel
¼ teaspoon Salt
¼ teaspoon Thyme
⅛ teaspoon Ground black pepper
2 tablespoon Fresh lemon juice
1 pound Sole fillets* (fresh or frozen)
1 tablespoon Snipped fresh parsley

Preparation:

In medium skillet cook celery and onion in 2 tablespoons butter until tender. Stir in rice, seasonings, and lemon juice. Place fillets in buttered shallow baking dish. Spoon rice mixture on lower portion of each fillet. Fold over to enclose rice mixture. Fasten with wooden picks.
Melt remaining butter. Brush over fillets. Sprinkle with parsley. Bake at 350 degrees 20 to 30 minutes or until fish flakes easily with fork.

*Or any white-fleshed fish such as haddock, turbot, or white fish.

Each serving provides:
* 321 calories
* 23.5 g. protein
* 15.5 g. fat
* 20.7 g. carbohydrate
* 261 mg. sodium
* * 78 mg. cholesterol

Source: Brown Rice
Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

LEMON RICE WITH CASHEWS.

Servings: 4 servings

Ingredients:

225 g 8 oz easy cook brown rice.
15 ml 1 tbsp grated lemon rind.
Juice of one lemon.
50 g 2 oz cashew nuts.
Ground black pepper.

Preparation:

Cook the rice in a pan of boiling water until tender, then drain. Add the remaining ingredients and stir over a low heat for three minutes for the flavours to mix.

LENTIL & BROWN RICE SOUP

Servings: 6 servings

Ingredients:

½ cub Lentils
1/3 cub Brown rice
2 tablespoon Olive oil
2 each Garlic cloves, minced
2 tablespoon Soy sauce
2 each Bay leaves
1 small Onion, chopped
2 medium Carrots, sliced
1 large Celery stalk, chopped
14 ounce Can tomatoes, chopped
½ cub Tomato juice
¼ cub Sherry
1 teaspoon Basil
1 teaspoon Paprika
½ teaspoon Marjoram
½ teaspoon Thyme
Salt & pepper

Preparation:

Place first 6 ingredients in large soup pot. Cover with 3 cups water & bring to a boil. Cover & simmer for 7 to 8 minutes. Add 2 more cups of water along with the rest of the ingredients. Cover & simmer for 25 to 30 minutes. Serve hot.

Nava Atlas, "Vegetariana"

LENTIL & CORN SOUP

Servings: 1 servings

Ingredients:

1 medium Onion, chopped
2 medium Carrots, sliced
2 tablespoon Water, stock, or sherry for
Sauteing
7 cub Water
¾ cub Dried lentils
2 medium Tomatoes
1 cub Fresh or frozen corn
1 small Sweet potato, diced
4 teaspoon Tamari or soy sauce
1 cub Cooked brown rice
2 tablespoon Chopped fresh parsley (I
Double this amount)

Preparation:

Corn and sweet potatoes give this soup a nice sweetness. It's adapted from Mark Bricklin's _Lose Weight Naturally Cookbook_ (Rodale), which uses too much meat and dairy for our purposes; this one, however, adapts well by substituting for the oil in the saute. It also freezes and microwaves well for brown-bag lunches.

Saute the onion and carrots in a large saucepan over low heat, stirring occasionally, until the onions are translucent.

Add water, lentils, tomatoes, corn, and sweet potato. Bring to a boil, reduce heat, cover and simmer for 25 min. Add the tamari, rice and parsley, and heat through before serving.

From: judith@utig.ig.utexas.edu (Judith Haller). Fatfree Digest [Volume 10 Issue 32], Sept. 12, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

LENTIL & LEEK RISOTTO (VRG)

Servings: 4 servings

Ingredients:

2 cub Well-scrubbed leeks,
Chopped
1 Clove garlic, minced
½ cub Red pepper, finely chopped
1 tablespoon Olive oil
3 cub Vegetable broth or water
1 ¼ cub Brown rice
Salt and pepper to taste
pinch Basil
1 cub Pre-cooked lentils
¼ cub Freshly chopped parsley
¼ cub Finely grated carrots

Preparation:

In a 4-quart deep pot with cover, saut leeks, garlic, and red pepper in oil. When soft, add broth or water, and stir in rice along with seasonings. Reduce heat and simmer covered for about 40 minutes or until rice is done. Uncover, stir in cooked lentils and re-heat until piping hot. Garnish with parsley and grated carrot before serving.

Total Calories Per Serving: 368 Fat: 6 grams This article was originally published in the July/August 1994 issue of the _Vegetarian_Journal_, published by The Vegetarian Resource Group.

From: bobbi@clark.net (Bobbi Pasternak). rfvc Digest V94 Issue #204, Sept.
22, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

LENTIL & LEEK RISOTTO [T]

Servings: 2 servings

Ingredients:

4 Chopped leeks (green and
White parts, well washed)
4 Cloves garlic, minced
1 Red pepper, finely chopped
3 cub Vegetable broth or water
1 ¼ cub Brown rice
Salt and pepper to taste
1 tablespoon Approx. chopped fresh basil
Or a pinch dried basil
1 cub Cooked lentils
¼ cub Freshly chopped parsley
¼ cub Finely grated carrots

Preparation:

In a 4 quart deep pot with cover, saute leeks, garlic and red pepper in a small amount of the broth. When soft, add the rest of the broth or water, and stir in rice along with seasonings. Reduce heat and simmer covered for about 40 minutes or until rice is done. Uncover, stir in cooked lentils and reheat until lentils are hot. Garnish with parsley and grated carrot before serving.

*I deleted 1T of olive oil for sauteing, so the nutritional information of 368 total calories and 6g of fat is off by whatever 1T olive oil accounts for.
I also changed 1 clove garlic to 4, and 2 leeks to 4. It was too mild for me in it's original incarnation. I also liked it better with basmati brown rice, though the dish then became a pseudorisotto in texture.

Delicious and easy if you keep cooked lentils around!

Vegetarian Journal, July/August 1994 "Lentil Mania" by Jacqueline Dunnington (adapted, see below)

From: "Anne.Cox" <20676AC@msu.edu> Fatfree Digest [Volume 9 Issue 23] July 14, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

LENTIL AND BROWN RICE SOUP

Servings: 6 servings

Ingredients:

5 cub Chicken broth
1 ½ cub Lentils, picked over and rined
1 cub Brown rice
32 ounce Tomatoes, drained, reservinguice, and chopped
3 Carrots, in ¼ inch pieces
1 Onion, chopped
1 Celery, chopped
3 Garlic cloves, minced
½ teaspoon Basil
½ teaspoon Oregano
¼ teaspoon Thyme
1 Bay leaf
½ cub Fresh parsley, minced
2 tablespoon Cider vinegar (or to taste)

Preparation:

In a heavy kettle, combine the broth, 3 cups water, lentils, rice, tomatoes and juice, carrots, onion, celery, garlic, basil, oregano, thyme, and bay leaf. Bring mixture to a boil and simmer, covered, stirring occasionally, for 45-55 minutes or until lentils and rice are tender. Stir in parsley, vinegar, and salt and pepper to taste. Discard bay leaf. The soup will be thick and will thicken more as it stands. Thin, if desired, with chicken stock.

Makes about 14 cups.

a 1984 Gourmet Mag. favorite

LENTIL AND CORN SOUP

Servings: 1 servings

Ingredients:

1 medium Onion, chopped
2 medium Carrots, sliced
2 tablespoon Water, stock, or sherry for
Sauteing
7 cub Water
¾ cub Dried lentils
2 medium Tomatoes
1 cub Fresh or frozen corn
1 small Sweet potato, diced
4 teaspoon Tamari or soy sauce
1 cub Cooked brown rice
2 tablespoon Chopped fresh parsley (I
Double this amount)

Preparation:

Corn and sweet potatoes give this soup a nice sweetness. It's adapted from Mark Bricklin's _Lose Weight Naturally Cookbook_ (Rodale), which uses too much meat and dairy for our purposes; this one, however, adapts well by substituting for the oil in the saute. It also freezes and microwaves well for brown-bag lunches.

Saute the onion and carrots in a large saucepan over low heat, stirring occasionally, until the onions are translucent.

Add water, lentils, tomatoes, corn, and sweet potato. Bring to a boil, reduce heat, cover and simmer for 25 min. Add the tamari, rice and parsley, and heat through before serving.

From: judith@utig.ig.utexas.edu (Judith Haller). Fatfree Digest [Volume 10 Issue 32], Sept. 12, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

LENTIL AND LEEK RISOTTO (VRG)

Servings: 4 servings

Ingredients:

2 cub Well-scrubbed leeks,
Chopped
1 Clove garlic, minced
½ cub Red pepper, finely chopped
1 tablespoon Olive oil
3 cub Vegetable broth or water
1 ¼ cub Brown rice
Salt and pepper to taste
pinch Basil
1 cub Pre-cooked lentils
¼ cub Freshly chopped parsley
¼ cub Finely grated carrots

Preparation:

In a 4-quart deep pot with cover, saut leeks, garlic, and red pepper in oil. When soft, add broth or water, and stir in rice along with seasonings. Reduce heat and simmer covered for about 40 minutes or until rice is done. Uncover, stir in cooked lentils and re-heat until piping hot. Garnish with parsley and grated carrot before serving.

Total Calories Per Serving: 368 Fat: 6 grams This article was originally published in the July/August 1994 issue of the _Vegetarian_Journal_, published by The Vegetarian Resource Group.

From: bobbi@clark.net (Bobbi Pasternak). rfvc Digest V94 Issue #204, Sept.
22, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

LENTIL AND LEEK RISOTTO [T]

Servings: 2 servings

Ingredients:

4 Chopped leeks (green and
White parts, well washed)
4 Cloves garlic, minced
1 Red pepper, finely chopped
3 cub Vegetable broth or water
1 ¼ cub Brown rice
Salt and pepper to taste
1 tablespoon Approx. chopped fresh basil
Or a pinch dried basil
1 cub Cooked lentils
¼ cub Freshly chopped parsley
¼ cub Finely grated carrots

Preparation:

In a 4 quart deep pot with cover, saute leeks, garlic and red pepper in a small amount of the broth. When soft, add the rest of the broth or water, and stir in rice along with seasonings. Reduce heat and simmer covered for about 40 minutes or until rice is done. Uncover, stir in cooked lentils and reheat until lentils are hot. Garnish with parsley and grated carrot before serving.

*I deleted 1T of olive oil for sauteing, so the nutritional information of 368 total calories and 6g of fat is off by whatever 1T olive oil accounts for.
I also changed 1 clove garlic to 4, and 2 leeks to 4. It was too mild for me in it's original incarnation. I also liked it better with basmati brown rice, though the dish then became a pseudorisotto in texture.

Delicious and easy if you keep cooked lentils around!

Vegetarian Journal, July/August 1994 "Lentil Mania" by Jacqueline Dunnington (adapted, see below)

From: "Anne.Cox" <20676AC@msu.edu> Fatfree Digest [Volume 9 Issue 23] July 14, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

LENTIL AND RICE SOUP

Servings: 4 servings

Ingredients:

1 Large onion, chopped
2 tablespoon Sunflower oil
2 Cloves garlic, diced
1 teaspoon Fresh ground ginger
1 teaspoon Curry powder
1 teaspoon Turmeric
1 teaspoon Chili powder
1 teaspoon Ground cumin
1 teaspoon Ground coriander
3 Chicken bouillon cubes
6 cub Water
1 ½ cub Lentils, washed
3 cub Brown rice, cooked

Preparation:

In a soup pot, cook onion in oil for about 10 minutes. Add garlic and spices; cook 2 more minutes. Add bouillon cubes, water and lentils; bring soup to a boil. Reduce heat and simmer about 1 hour. Ladle into bowls over rice.

LENTIL RICE PILAF

Servings: 4 servings

Ingredients:

1 tablespoon Olive oil
1 large Clove garlic, finely chopped
½ cub Chopped shallots
2 teaspoon Curry powder
¾ cub Uncooked brown rice
½ cub Uncooked lentils
2 cub Water
½ teaspoon Salt
6 Walnut halves, chopped
¼ cub Chopped chives
Pepper to taste
4 cub Steamed vegetables, such as
Broccoli, carrot sticks,
Green beans and sliced leeks

Preparation:

1. In large heavy saucepan heat olive oil and saute garlic and shallots. Do not allow to brown. Stir in curry powder and saute 2 minutes.

2. Add rice and lentils. Saute 3 minutes. Add water and salt.

3. Bring to boil. Cover and reduce heat.

4. Simmer over low heat 40 minutes.

5. Remove from heat and let sit 15 minutes without removing lid.

6. Stir in walnuts and chives.

7. Season to taste with pepper.

8. Place Lentil Rice Pilaf in middle of heated serving platter and arrange vegetables around it.

VARIATION: Use the Lentil Rice Pilaf as a filling to stuff vegetables, such as green peppers, small winter squash, large zucchini etc. Precook vegetables before stuffing, then bake at 350 degrees F. until heated through.

DEAL-A-MEAL CARDS USED: 1 Bread 1 Meat 2 Vegetable 1 Fat

SOURCE: Richard Simmons Deal-A-Meal Golden Edition Cookbook

Enjoy!

LENTIL-RICE ROAST WITH CASHEW GRAVY

Servings: 14 servings

Ingredients:

1 ½ cub Lentils
1 ½ cub Millet
1 ½ cub Brown rice
9 cub Water
1 cub Bread crumbs
½ cub Rolled oats
½ cub Cashews; finely ground
¼ cub Vegetable oil
3 tablespoon Onion powder
1 ½ tablespoon Crumbled sage
½ teaspoon Celery seed
Salt; to taste
Garlic powder (optional)

CASHEW GRAVY:
2 cub Water
½ cub Cashews
2 tablespoon Cornstarch
2 tablespoon Onion powder
½ teaspoon Salt

Preparation:

Pick over the lentils, then combine in a saucepan with the millet, rice, and water. Bring to a boil, lower the heat, and simmer until cooked, about 1 hour.

Preheat the oven to 350 degrees F. Lightly oil two 8-½ x 4-½ inch loaf pans.

Add the remaining loaf ingredients and mix well. Transfer mixture to loaf pans and bake for 1 hour, or until lightly brown and the top is dry to the touch.

Make gravy. Place ingredient in a blender and liquify. In a medium saute pan over medium heat, heat the gravy, stirring constantly, until thick. Add more water if the gravy becomes too thick. Keep warm.

Serves 12 to 16 Preparation time: 1-½ hours Baking time: 1 hour

* Source: The Compassionate Cook - by Ingrid Newkirk and PETA * Typed for you by Karen Mintzias

LENTILS & EGGPLANT WITH BROWN RICE

Servings: 1 servings

Ingredients:

3 tablespoon Sherry (or water or stock)
1 medium Onion, chopped
1 Clove garlic, chopped
1 cub Chopped up mushrooms (make
¼ to ½" pieces) optional
1 medium Carrot, chopped
1 small (~1 lb) eggplant, peeled and
Cubed
1 cub Lentils
1 cub Texmati brown rice (or
Shortgrain)
1 8 or 10 oz can tomato sauce
2 cub Vegie stock
2 cub Water
1 teaspoon Dried basil
1 teaspoon Dried oregano
2 teaspoon Chopped parsley to taste or
More (up to 1/3 cup)

Preparation:

Rice Cooker: Put the sherry or stock into the rice cooker with the sherry or stock, and turn on the machine. Let the onion saute, as you chop and add the garlic, mushrooms, carrot, and eggplant. Give the pot a quick stir as you add each vegie. Add water if the vegetables start to stick, Let the eggplant cook about a minute or so, then add the lentils, rice, liquids, basil, and oregano. Cover, let it cook, and allow to stand about 10 minutes when the cooker shuts off. Stir in the parsley and serve.

Slow Cooker: Saute the vegies lightly, then add everything but parsley to the crockpot. Cook on low if you want to ignore it all day, or 3-4 hours on high. Add parsley and serve.

Stovetop: Saute the vegies, add everything but the parsley, cover and bring to a boil. Reduce heat and simmer about 40-45 minutes, or until liquid is absorbed. Stir in parsley.

(Adapted from the guide that comes with Farberware Rice Cookers.)

Posted by judith@utig.ig.utexas.edu to the Fatfree Digest [Volume 11 Issue 19], Oct. 19, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

LENTILS & SPANISH RICE ENCHILADAS

Servings: 15 enchiladas

Ingredients:

1 Box Spanish Quick Brown Rice
½ cub Lentils
2 cub Water
2 cub Grated cheese
16 ounce Enchilada sauce
15 Corn tortillas; moistened

Preparation:

Prepare contents of box according to package directions. Cook lentils in the 2 cups of water and drain off excess water. (Note: lentils and rice will cook in the same amount of time). Mix the rice and lentils and place 2 tablespoons full in each tortilla and roll. Place in a 9 x 13 pan and cover with enchilada sauce. Sprinkle with cheese and place in oven for 20 minutes at 300 F.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

LENTILS AND EGGPLANT WITH BROWN RICE

Servings: 1 servings

Ingredients:

3 tablespoon Sherry (or water or stock)
1 medium Onion, chopped
1 Clove garlic, chopped
1 cub Chopped up mushrooms (make
¼ to ½" pieces) optional
1 medium Carrot, chopped
1 small (~1 lb) eggplant, peeled and
Cubed
1 cub Lentils
1 cub Texmati brown rice (or
Shortgrain)
1 8 or 10 oz can tomato sauce
2 cub Vegie stock
2 cub Water
1 teaspoon Dried basil
1 teaspoon Dried oregano
2 teaspoon Chopped parsley to taste or
More (up to 1/3 cup)

Preparation:

Rice Cooker: Put the sherry or stock into the rice cooker with the sherry or stock, and turn on the machine. Let the onion saute, as you chop and add the garlic, mushrooms, carrot, and eggplant. Give the pot a quick stir as you add each vegie. Add water if the vegetables start to stick, Let the eggplant cook about a minute or so, then add the lentils, rice, liquids, basil, and oregano. Cover, let it cook, and allow to stand about 10 minutes when the cooker shuts off. Stir in the parsley and serve.

Slow Cooker: Saute the vegies lightly, then add everything but parsley to the crockpot. Cook on low if you want to ignore it all day, or 3-4 hours on high. Add parsley and serve.

Stovetop: Saute the vegies, add everything but the parsley, cover and bring to a boil. Reduce heat and simmer about 40-45 minutes, or until liquid is absorbed. Stir in parsley.

(Adapted from the guide that comes with Farberware Rice Cookers.)

Posted by judith@utig.ig.utexas.edu to the Fatfree Digest [Volume 11 Issue 19], Oct. 19, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

LENTILS AND RICE (MUJADARRA)

Servings: 8 servings

Ingredients:

5 medium Yellow onions -- peeled
3 tablespoon Olive oil
1 cub Lentils
3 ½ cub Cold water
1 cub Long-grain brown rice
2 teaspoon Salt

Preparation:

Dice 3 of the onions. Heat a large heavy skillet and add 2 tablespoons of the olive oil and the diced onions. Saute until quite brown and set aside.
Put the lentils and water in a large covered pot. Bring to a boil, covered,
then simmer for about 15 minutes. Add the cooked onion to the lentils along with the rice and salt. Cover and simmer for 20 minutes, until rice and lentils are soft. Remove from heat and let stane 5 minutes. Slice the remaining 2 onions into rings. Heat the skillet again and saute the rings in
the remaining oil. To serve, top the lentils with the sauteed onion rings.

Recipe By :

LENTILS AND SPANISH RICE ENCHILADAS

Servings: 15 enchiladas

Ingredients:

1 Box Spanish Quick Brown Rice
½ cub Lentils
2 cub Water
2 cub Grated cheese
16 ounce Enchilada sauce
15 Corn tortillas; moistened

Preparation:

Prepare contents of box according to package directions. Cook lentils in the 2 cups of water and drain off excess water. (Note: lentils and rice will cook in the same amount of time). Mix the rice and lentils and place 2 tablespoons full in each tortilla and roll. Place in a 9 x 13 pan and cover with enchilada sauce. Sprinkle with cheese and place in oven for 20 minutes at 300 F.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

LENTILS BROWN RICE & BACON

Servings: 4 servings

Ingredients:

1 tablespoon Vegetable oil
1 Sweet red pepper,lg,chopped
1 Onion,medium-size,chopped
2 Garlic cloves,finely chopped
1 cub Lentils,dried
1 cub Brown rice
¼ pound Canadian bacon,chopped
2 cub Water
14 ¾ ounce Chicken broth,reduced-sodium
2 tablespoon Distilled white vinegar
1 ½ tablespoon Soy sauce,reduced-sodium
Green onion,sliced,garnish

Preparation:

Heat oil in large nonstick saucepan. Add pepper, onion and garlic; saute 5 minutes. Add lentils, rice, bacon, water and broth, simmer, covered, stirring occasionally, 35 minutes until lentils and rice are tender. Remove from heat. Stir in vinegar and soy sauce. Garnish with green onion.

LIME VINAIGRETTE

Servings: 1 recipe

Ingredients:

1/3 cub Fresh lime juice (from 2 limes)
1/3 cub EDEN Olive Oil
1/3 cub EDEN Brown Rice Vinegar
3 tablespoon EDEN Ume Plum Vinegar
2 Garlic cloves peeled and pressed
¼ teaspoon Lima Sea Salt
3 tablespoon Warm water
1 tablespoon Fresh basil, minced
1 tablespoon Fresh dill weed, minced

Preparation:

Place all ingredients in a jar, cover and shake well. Chill and store in refrigerator.

Prep. Time: 15 minutes
Yield: 1-¼ cups

Rachel Albert, Cooking with Rachel

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of Karen Mintzias>

LONG-GRAIN AND WILD RICE MIX

Servings: 5 servings

Ingredients:

1 cub Long-grain brown rice
½ cub Wild rice
1 tablespoon Dried parsley
2 teaspoon Spike or all-purposeseasoning
1 teaspoon Dried thyme
½ teaspoon Salt

Preparation:

Mix ingredients and store in an air-tight container.

Attach these instructions:
To prepare, bring 3 ¼ cups water to boil in a medium saucepan. Add Rice Mix, cover, and simmer for 50 minutes. REmove from heat, and wait 10 minutes before fluffing with a fork.

Total calories per serving: 194 Fat: 1 gram

Source: Vegetarian Journal, Jan/Feb 1995
Pooh's Recipe dbase (lisa_pooh@delphi.com)
½9/96

LOTUS RICE

Servings: 6 servings

Ingredients:

2 cub Brown rice, short grained;uncooked
½ cub Lotus seeds, dry
3 ½ cub ;water
1 cub Almonds; sliced, roasted

Preparation:

wash rice and lotus seeds and place in a pressure cooker. Add water and soak for 3 to 5 hours, until softened.

Add salt and secure lid. On medium-high heat, bring pressure up to 15 pounds.

Lower heat and place a flame deflector or heat diffuser beneath the pressure cooker. Cook for 50 minutes.

Remove from heat and allow pressure to reduce.

Mix in almonds and serve hot.

Per serving: 421 cal; 9 g prot; 236 mg sod; 68 g carb; 12 g fat; 0 mg chol; 70 mg calcium

From the files of DEEANNE

MCDOUGALL'S RICE MILK

Servings: 1 servings

Ingredients:

4 cub Water
1 cub Cooked brown rice
1 teaspoon Vanilla (optional)

Preparation:

blend until smooth, refrigerate, shake before using

Source: McDougall

Posted by "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu> to the Fatfree Digest [Volume 15 Issue 9] Feb. 9, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

MEATLESS BULGUR-FILLED TAMALES

Servings: 9 servings

Ingredients:

1 Recipe Basic Masa Doughsee recipe
18 Corn husks or parchmentpapers

FILLING:
1 cub Bulgur wheat, uncooked
8 Tomatoes, sun dried, minced
¼ cub Onion, dried
2 ¾ cub Boiling water
4 tablespoon Miso, brown rice
2 tablespoon Arrowroot powder

Preparation:

To make filling:

a. In a medium sized mixing bowl, combine bulgur, tomatoes, pepper and onion.
b. Add boiling water. Stir and cover with a dinner plate. Let sit for 15 minutes.
c. Add miso and arrowroot, stirring thoroughly.
d. Fill and cook tamales acording to "Tamales Basic Procedure". (See recipe).

Per serving: (2 tamales) 384 cal, 4 g prot, 420 mg sod, 81 g carb, 3 g.
fat 0 mg chol, 17 mg calcium

From _Vegetarian Gourmet_ Summer 1993

MEATLESS LOAF

Servings: 6 servings

Ingredients:

1 cub Cooked brown rice
1 each Egg
2 tablespoon Chopped onions
1 teaspoon Salt
2 cub Crushed peanuts
2 cub Cottage cheese
2 tablespoon Olive oil
½ teaspoon Pepper

Preparation:

Combine ingredients and bake in loaf @ 350 degrees for about 30 minutes.
From: Theresa Bryant

MEATLESS LOAF (BRYANT)

Servings: 6 servings

Ingredients:

1 cub Cooked brown rice
1 Egg
2 tablespoon Chopped onions
1 teaspoon Salt
2 cub Crushed peanuts
2 cub Cottage cheese
2 tablespoon Olive oil
½ teaspoon Pepper

Preparation:

Combine ingredients and bake in loaf @ 350 degrees for about 30 minutes.

From: Theresa Bryant

MEXICAN BEAN AND RICE CASSEROLE

Servings: 6 servings

Ingredients:

1 tablespoon Oil
1 large Onion; chopped
2 Celery stalks; chopped
1 Red bell pepper; diced
3 cub Red kidney beans; cooked
Enough liquid from cookingthe beans to make a puree
6 ounce Tomato paste
1 teaspoon Cumin
1 teaspoon Chili powder
1 teaspoon Basil
½ teaspoon Oregano
pinch Cayenne, if desired
3 tablespoon Shoyu or tamari
1 cub Arame; soaked (optional)
4 cub Brown rice; cooked
½ cub Parsley; chopped
3 large Tomatoes, ripe; sliced
5 Garlic cloves; pressed

Preparation:

Heat the oil in a large skillet and saute th eonion, celery and red pepper till almost tender.

Blend together the beans, a small amount of the liquid from cooking them (about ¼ cup), the tomato paste, the spices, and the shoyu or tamari in a blender or food processor tomake a puree. Transfer the puree to a large bowl.

Add the sauteed vegetables and the soaked arame (if desired) to the bean puree and mix well.

In a separate bowl, mix the rice and parsley together.

Oil a large, deep baking dish. Place half of the rice in the bottom of the dish. Spread half of the bean mixture over the rice, top it with half of the sliced tomatoes, and then distribute half of the pressed garlic over the tomatoes. Repeat the layers.

Bake at 350 degrees for 45 minutes.

Delicious with steamed artichokes and a big green salad.

From the files of DEEANNE

MEXICAN LENTIL CASSEROLE (VEGAN)

Servings: 6 servings

Ingredients:

½ cub Chopped onions
½ cub Chopped green bell peppers
½ cub Chopped celery
4 cub Water
1 cub Lentils, uncooked (7 ½
Ounces)
1 ½ cub Cooked brown rice
1 6 ounce can tomato paste
1 ¼ ounce Packet taco seasoning mix
½ teaspoon Chili powder

Preparation:

In a medium saucepan, combine onions, green pepper, celery and water. Bring to a boil over medium heat.
Stir in lentils, cover pot, reduce heat to low and simmer 40 minutes.

Preheat oven to 375 degrees.

Lightly spray a 1 ¾-quart casserole with vegetable cooking spray.

Remove saucepan from heat and stir in remaining ingredients, mixing well. Spoon into prepared casserole. Bake uncovered, 25 minutes. Let stand 5 minutes before serving.

Nutrition (per serving): 226 calories

Saturated fat 0 g Total Fat 1 g (5% of calories) Protein 12 g (22% of calories) Carbohydrates 41 g (73% of calories)

Source: Lean And Luscious And Meatless Date Published:
1992 Bobbie Hinman & Millie Snyder

94-09-14 11:29:51 EST From: GloW1 (AOL)

From the recipe files of Sue Smith,
TXFT40A@prodigy.com, S.Smith34. 1.80á

MEXICAN RICE (MCDOUGALL)

Servings: 8 servings

Ingredients:

1 Onion, chopped
1 Green pepper, chopped
1 Bunch scallions, chopped
½ pound Mushrooms, sliced
2 cl Garlic, minced
½ cub Water
1 can Chopped tomatoes (16 oz)
1 can Chopped green chilies (4 oz)
2 teaspoon Chili powder
1 teaspoon Ground cumin
Dash or two of tabasco
5 cub Cooked brown rice

Preparation:

Saute the onion, green pepper, scallion, mushrooms, and garlic in the ½ cup of water for 10 minutes.
Add the remaining ingredients and mix well. Cook over low heat for about 10 minutes, or until heated through, stirring frequently.

From "The New McDougall Cookbook" From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

MEXICAN STUFFED PEPPERS

Servings: 4 servings

Ingredients:

4 large Red or green sweet peppers
1 tablespoon Olive oil
1 cub Onion; chopped
2 Celery stalks; diced
1 teaspoon Cumin
1 teaspoon Chili powder
1 teaspoon Basil
½ teaspoon Oregano
2 cub Brown rice; cooked
1 ½ cub Red kidney beans; cooked,drained
Cayenne to taste
1 ½ cub Tomatoes, canned; with theirjuice
1 can Tomato paste (6 oz)

Preparation:

Wash the peppers and cut them in half lengthwise.
Remove the seeds.

Place the peppers, cut side facing down, on a rack above boiling water.
Cover the pot and steam for about 10 minutes, or until the peppers are just beginning to get soft. To ensure even doneness, do not stack the peppers on top of each other; keep them in a single layer. If you have a wok with a steaming rack, all the peppers can be steamed at the same time. If not, do them in two batches.

Heat the olive oil in a large skillet. Ad the onions, celery, cumin, chili powder, basil and oregano. Saute until the onions are almost tender.

Add the cooked rice and beans. Mix well; then add the shoyu or tamari and the cayenne to taste. Mix again.

Lightly oil a shallow 7 - x - 11" baking dish. Fill each pepper with the bean and rice mixture and place the peppers side by side in the baking dish.

Mix together the canned tomatoes and the tomato paste.
If the tomatoes ar whole, chop them or break themup with a fork.

pour the tomato mixture over the stuffed peppers.
Cover the baking dish with aluminum foil and bake at 350 deg for 30 minutes.

Serve with a big green saslad and slices of ripe avocado.

Variation:

Use 2 cups of tomato sauce instead of the canned tomatoes mixed with tomato paste.

from the files of DEEANNE

MICROWAVE GRAINS

Servings: 1 servings

Ingredients:

1/3 each Brown rice
1/3 each Barley
1/3 each Millet

Preparation:

I was bored with rice, so I mixed 1/3 brown rice, 1/3 barley, and 1/3 millet. Rinsed well, then put it in the microwave for ten minutes on high, and let it stand for a few hours. (I just put it in a big plastic bowl, and I didn't measure the water.) It was yummy underneath chili, beans, and spaghetti sauce. (3 different meals.)

Source: apparent original

Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 15 Issue 18] Feb. 18, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

MISO MARINADE

Servings: 1 batch

Ingredients:

2 tablespoon EDEN Organic Miso(any variety)
2 Cloves garlic; pressed
1 teaspoon Grated ginger
1 teaspoon EDEN Brown Rice Vinegar
½ cub Water

Preparation:

Combine all ingredients and use as a marinade for fish or vegetables.

MISO SALAD DRESSING

Servings: 1 batch

Ingredients:

1/3 cub EDEN Shiro Miso
1 teaspoon Sesame tahini
2 teaspoon EDEN Hot Mustard
2 teaspoon EDEN Brown Rice Vinegar
1/3 cub Water

Preparation:

Blend all ingredients in a blender or food processor until smooth.

Yield: 2/3 cup

Copyright 1994 Eden Foods, Inc.
<Electronic Format courtesy of Karen Mintzias>

MIXED GRAIN MUSHROOM CASSEROLE

Servings: 8 servings

Ingredients:

½ cub Wild rice
½ cub Pearl barley
½ cub Brown rice
¼ cub Oil
1 large Onion; thinly sliced
4 Garlic cloves; chopped
4 tablespoon Unsalted butter or margarineOR- Oil
½ pound Mushrooms; thickly sliced
3 ½ cub Broth
1 teaspoon Crushed dried thyme
½ teaspoon Crushed dried oregano
Salt & pepper; to taste

Preparation:

Combine grains in a mixing bowl and set aside. Pour the oil into a 2-3 qt.
casserole which is safe for both stovetop and oven cooking, and place on med. heat. When hot , saute onion and garlic until tender and translucent, about 5-6 mins. Add the mixed grains and saute for 1 min., stirring constantly.

Meanwhile melt butter or margarine (if using) in a separate pan on med.
high heat. When hot , add mushrooms and saute quickly, stirring frequently, until the shrooms are hot and have just absorbed the "butter" (about 1 min.). Immediately remove from heat.

Add the broth, herbs, and mushrooms to the casserole with the onions and grains, and bring to a boil. Season with salt and pepper to taste, cover tightly (use aluminum foil between pot and cover if necessary for a good seal), and bake at 350 degrees F for 1 hr.

NOTES: I use alot less oil (only as much as needed to keep things from sticking in my cast-iron dutch oven), add hot peppers and fresh herbs (rosemary is especially delicious; i dislike dried oregano so i use less or none), add soy sauce instead of salt, and saute the mushrooms first in the same pan (taking them out when done) so i dont have to wash two pans :^>. Frankly i can't see where they get 8 servings from, this lasts me maybe 3 meals....It's really a hearty dish, so save it for a cold day (some of us still have a few left, despite the advent of spring). Enjoy!

(8 servings as a side dish, less as an entree)

From: karpen@nrlfs1.nrl.navy.mil (Judy Karpen) @Newsgroups: rec.food.veg

MJEDDRAH

Servings: 4 servings

Ingredients:

1 ½ cub Lentils, washed
4 cub Water
3 tablespoon Olive oil
2 large Onions, coarsely chopped
½ teaspoon Salt
¾ cub Brown rice

Preparation:

Bring lentils & water to a boil. Reduce heat, cover & simmer for 25 minutes. Heat 2 tb oil in a skillet & saute onions & salt till the onions are transulcent. Heat remaining oil in another skillet & saute the rice for 3 minutes. Combine lentils, rice & onion, cover tightly & simmer till the lentils & rice are render, about 1 hour. You may have to add up to 2 extra cups water. Stir occasionally.

Serve with a green salad.

Frances Moore Lappe, "Diet for a Small Planet"

MUJADDARA (SP?)

Servings: 1 servings

Ingredients:

¾ cub Brown rice (dry) - OR -
¾ cub Bulghur (dry)
1 cub Lentils
1 large Onion
1 teaspoon Cumin
Salt & pepper

Preparation:

~ start ¾ cup brown rice cooking; alternatively reserve that much uncooked bulghur - start 1 cup lentils cooking - dice and brown 1 large onion in some huge amount of olive oil (I used less than the 6 Tbs called for, which cuts down on the taste) - after 30 minutes of the lentils cooking, toss in the rice (drained) or bulghur, the onion, 1 tsp cumin [I've used twice as much and added some coriander as well], and some pepper and salt. simmer another 15 minutes - brown (caramellize) another diced onion - add the onion to the top of the lentil/grain mixture; let sit 10 minutes

The dish has a good consistency. I've made this twice in the past week from George Lasalle's "Orphanides: My Middle Eastern Cooking"; off the top of my head:

From: dbl@ics.com (David B. Lewis). rfvc Digest V94 Issue #178 Aug. 26, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

MULTIGRAIN HOT CEREAL

Servings: 2 servings

Ingredients:

¼ cub Brown rice, long-grain
2 tablespoon Barley
2 tablespoon Millet, cooked
2 tablespoon Rye
2 tablespoon Wheat nuts; (wheat berries)
6 Dried apricot halves; choppe
2 cub Water

Preparation:

Recipe by: McDougall Rinse the grains and soak them in water to cover for 30 minutes. Drain. Place the soaked grains in a rice cooker or a saucepan along with the apricots and 2 cups of water. Cook over low heat until the water is absorbed, about 17 minutes in a saucepan; a rice cooker will shut off automatically. Let rest for 15 minutes before serving.
From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

MUSHROOM RICE

Servings: 6 servings

Ingredients:

3 cub Cooked Brown Rice
1 cub Chopped mushrooms
1 Bunch green onions
¼ cub Margarine

Preparation:

Melt margarine. Over medium heat saute mushrooms until soft. Add green onions and saute briefly Stir in cooked rice and salt and pepper to taste and heat through

Source:Janet's imagination

MUSHROOMS & LEEKS WITH SAFFRON RICE

Servings: 4 servings

Ingredients:

3 teaspoon Water, (for saute)
1 teaspoon Garlic, minced
2 cub Leeks, thinly sliced, white
& green parts
1 ½ cub Brown rice, long grain
(rinsed & drained)
2 cub Water, boiling (2*¼ for
Older style cookers)
½ pound Button mushrooms, cut into
½ Inch slices
1 each Carrot, diced
1 teaspoon Fennel seeds, whole
¾ teaspoon Salt, to taste
¼ teaspoon Saffron threads (I'd cut
This to⅛)
⅛ teaspoon Ground pepper
2 tablespoon Fresh parsley, minced - as
Garnish

Preparation:

In pressure cooker, saute garlic and leeks for 2 to 3 minutes. Use this time to heat the water, on stove or nuke. Mix salt in water. Add water to cooker along with remaining ingredients. Cover, lock, and immediately bring to high pressure. Keep there for 25 minutes. Remove from heat and cool for 10 minutes, after which release/open cooker. Stir, garnish, and serve.

Nutrition (per serving): 320 calories Saturated fat 0 g Total Fat 3 g (7% of calories) Protein 8 g (10% of calories) Carbohydrates 66 g (83% of calories)

Source: Great Vegetarian cooking Under Pressure Page(s): 127 Date Published: 1994 ISBN 0-688-12326-0

Posted by ryersonra@compctr.ccs.csus.edu to the Fatfree Digest [Volume 15 Issue 28] Feb. 28, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

NASI GORENG WITH CHICKEN.

Servings: 4 servings

Ingredients:

10 ml 2 tsp sunflower oil.
4 small Chicken breasts.
2 large Onions peeled and chopped.
3 Cloves garlic, crushed.
125 ml Quarter tsp chili powder.
125 ml Quarter tsp laos (optional)
10 ml 2 tsp ground cumin.
5 ml 1 tsp ground coriander.
30 ml 2 tbsp soy sauce.
15 ml 1 tbsp tomato ketchup.
275 g 10 oz long grain brown rice
Cooked

Preparation:

Heat the oil in a large non-stick pan and cook the chicken breasts for about 15 to 20 minutes. Remove the chicken and allow to cool. Add the onions to the pan and cook for 15 minutes until well browned. Add the garlic and cook for a further 1 minute. Stir in the spices and cook for 2 minutes. Cut the chicken breasts into small pieces and add to the pan with the soy sauce tomato ketchup and brown rice. Cover and cook for 20 minutes stirring frequently. Add 15 to 30 ml, 1 to 2 tbsp water if necessary.

NEW ZEALAND BROWN RICE SALAD

Servings: 6 servings

Ingredients:

1 cub Brown rice
2 Kiwifruit
1 New Granny Smith or Braeburnapple
½ cub Thinly sliced celery
½ cub Red pepper strips
¼ cub Toasted walnut pieces
¼ cub Thinly sliced green onions
2 tablespoon Chopped parsley
3 tablespoon Sherry vinegar
1 tablespoon Olive oil

Preparation:

From the New Zealand Kiwifruit Marketing Board.

Cook rice in water according to package directions. Drain and cool. Peel kiwifruit and cut into ¼" thick slices. Cut slices in half to form semi circles. Core and dice apple into ½" cubes. Toss together rice, kiwifruit, apple, celery, red pepper strips, walnuts, green onions and parsley in salad bowl. Mix together vinegar and oil. Drizzle over salad.
Toss to mix well. Cover and refrigerate 1-2 hours, to allow flavors to blend, before serving. Makes 6 servings. From: Michael Orchekowski Date:
05-23-93

NORI RICE BALLS

Servings: 1 recipe

Ingredients:

1 cub Quick Brown Rice
1 ½ cub Water
¼ teaspoon Salt
8 Sheets sushi nori seaweed*
½ Carrot
Umeboshi paste*

Preparation:

Cook rice in water over medium-high heat until tender and water is absorbed; cool to room temperature. Cut carrot in ½-inch match sticks and steam lightly. Place several spoonfuls of rice in the center of each nori sheet; follow with several carrot sticks and a dab of umeboshi; and roll up into a ball. Serve with a sauce made of soy sauce and grated ginger.

*Found in health food or oriental food stores.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

NORI ROLLS

Servings: 4 servings

Ingredients:

2 cub Cooked brown rice
½ cub Mung bean sprouts
½ cub Grated carrot
½ cub Cucumber, finely diced
¼ cub Daikon radish
2 tablespoon Fresh parsley
1 tablespoon Tamari
½ tablespoon Soy "mayonnaise"
2 teaspoon Lemon juice
3 Freshly chopped umeboshiplums
1 teaspoon Dill weed
4 Sheets toasted nori

Preparation:

Mix all but the nori sheets together.

Let the mixture sit one or more hours to absorb the flavors.

Set out the toasted nori sheets. Place ¾ cup filling on each sheet of toasted nori. Roll tightly and cut into five slices.

Per roll: 125 cal, 3 g prot, 2 g fat, 24 g carb, 0 chol

From _Murrieta Hot Springs Vegetarian Cookbook_ by the Murrieta Foundation

DEEANNE [EatMoVeggies] at 19:14 EDT

NORI ROLLS (MURREITA)

Servings: 4 servings

Ingredients:

2 cub Cooked brown rice
½ cub Mung bean sprouts
½ cub Grated carrot
½ cub Cucumber, finely diced
¼ cub Daikon radish
2 tablespoon Fresh parsley
1 tablespoon Tamari
½ tablespoon Soy "mayonnaise"
2 teaspoon Lemon juice
3 Freshly chopped umeboshiplums
1 teaspoon Dill weed
4 Sheets toasted nori

Preparation:

Mix all but the nori sheets together.

Let the mixture sit one or more hours to absorb the flavors.

Set out the toasted nori sheets. Place ¾ cup filling on each sheet of toasted nori. Roll tightly and cut into five slices.

Per roll: 125 cal, 3 g prot, 2 g fat, 24 g carb, 0 chol

From _Murrieta Hot Springs Vegetarian Cookbook_ by the Murrieta Foundation

DEEANNE [EatMoVeggies] at 19:14 EDT

NUTTY BASIL PESTO

Servings: 1 servings

Ingredients:

5 cub Basil leaves; tightly packedand coarsely chopped
½ cub Pine nuts
¾ cub Olive oil
2 tablespoon Miso, brown rice
3 tablespoon Lemon juice; freshlysqueezed
3 Garlic cloves; peeled

Preparation:

Put all the ingredients into a food processor fitted with the metal blade, and process until smooth

May All Be Fed by John Robbins/MM by DEEANNE

NUTTY RICE LOAF

Servings: 6 servings

Ingredients:

Nonstick vegetable spray
1 ½ cub Cooked brown rice
1 cub Zucchini shredded
¼ cub Onion, chopped
½ cub Wheat germ
¼ cub Walnuts, chopped
1 cub Med. cheddar cheese shredded
3 Eggs, lightly beaten
½ teaspoon Thyme
½ teaspoon Marjoram
¼ teaspoon Black pepper

Preparation:

My notes: Omit wheat germ for gluten-free diet. Substitute bran if wheat germ is not available, used to add fiber.

Preheat oven to 350 F. Spray 9 x 5 inch loaf pan with non-stick vegetable spray. Combine ingredients and pack into loaf pan.

Bake 40 - 45 minutes or until brown on edges and firm to touch. Cut into slices. Serve hot or at room temperature with a salad.

OR Microwave in glass loaf pan covered with wax paper for 8 minutes on high power. Rotate once. OR if mixture holds together well enough, shape into patties and brown in a non-stick frying pan.

1/6 recipe - 247 calories, 1 starch, 1 med-fat meat, 1 vegetable, ½ fat 13 grams protein, 13 grams fat, 20 grams carbohydrate, 4 grams fiber 154 mg sodium, 269 mg potassium, 157 mg cholesterol

Adapted from Am. Diabetes Assoc. Family Cookbook Vol III Shared but not tested by Elizabeth Rodier, Jan 94

NUTTY RICE PATE

Servings: 12 servings

Ingredients:

FORMATTED BY S.GRABOWSKI:
1/3 cub Raw brown rice
2 tablespoon Butter
2 cub Sliced mushrooms
1 cub Grated zucchini
½ cub Grated onion
1 large Chopped garlic clove
1 Egg
1 ¾ cub Finely ground walnuts,
Peanuts, or cashews
½ cub Finely chopped parsley
¼ cub Wheat germ
1 teaspoon Dried sage
1 teaspoon Dried basil
½ teaspoon Dried thyme
¼ teaspoon Freshly ground pepper
Lettuce leaves
Sour pickles

Preparation:

1) Cook the brown rice according to package directions but eliminate the salt. 2) Melt the butter in a large skillet and saute the mushrooms, zucchini, onions, and garlic until tender but not browned. 3) Put the saute vegetables in the container of an electric blender or food processor and whirl or process until smooth. Scrape into a bowl. 4) Add the cooked rice, eggs, nuts, parsley, wheat germ, sage, basil, thyme and pepper. Transfer into an oiled 9x5x3 inch loaf pan and bake in a 375F oven for 30 minutes.
5) Cool, remove from pan, and chill. Serve in ¼" thick slices on lettuce leaves with sour pickles. From the New York Times New Natural Foods Cookbook

OLIVE RICE SALAD

Servings: 6 servings

Ingredients:

2 cub Water, lightly salted
¾ cub Brown rice
1 cub Corn kernels, cooked
1/3 cub Black olives, chopped
1/3 cub Green olives, chopped
1 medium Red pepper, finely diced
1 ½ cub Cabbage, finely shredded
2 each Scallions, chopped
¼ cub Olive oil
½ each Lemon, juiced
Freshly ground pepper

Preparation:

Bring the water to a boil in a saucepan. Stir in the rice, return to a boil, then lower the heat and simmer, covered, until the water is absorbed, about 35 minutes. Fluff the rice with a fork, then let it cool completely. Combine the rice with the remaining ingredients in a mixing bowl and toss together thoroughly. Pack in a securely lidded plastic container to transport (to picnics).

ORANGE BRAISED PORK WITH FRUIT

Servings: 6 servings

Ingredients:

3 ½ pound Pork shoulder or butt boned, trimmed, and cut into 2" cubes
2 teaspoon Dried marjoram
½ cub Port
½ cub Orange juice
½ cub Water
¼ cub Lemon juice
1 tablespoon Grated orange peel
1 teaspoon Ground ginger
2 Bay leaves
1 cub California dried figs stems removed & halved
2 Golden Delicious apples peeled, cored & sliced
1 Orange; peeled, sectioned and diced
4 cub Hot cooked brown riceblended with:
3 tablespoon Sesame seeds (natural or toasted)

Preparation:

Saute pork in large frying pan until browned on all sides. Sprinkle with marjoram, stirring to saute herb. Add port, orange juice, water, lemon juice, orange peel, ginger and bay leaves. Cover; simmer until pork is very tender -- about 2 hours. Remove meat to serving dish. Add figs, apples and orange pieces to pan. Cover; simmer about 10 minutes, just until apples are soft. Spoon fruit and juices over pork. Serve with rice.

ORANGE CHOCOLATE MOUSSE

Servings: 6 servings

Ingredients:

½ cub Brown rice syrup
2 teaspoon Vanilla
1 pound Firm tofu, cut into chunks
¼ cub Unsweetened cocoa powder
½ teaspoon Grated orange zest
Water as needed

Preparation:

Place rice syrup & vanilla in a food processor. Process, adding the tofu a few chunks at a time. Then add cocoa & orange zest. Add water to thin as needed.

Pour into serving dishes & chill.

"Vegetarian Times" November, 1991

ORANGE CHOCOLATE MOUSSE (VEG TIMES)

Servings: 6 servings

Ingredients:

½ cub Brown rice syrup
2 teaspoon Vanilla
1 pound Firm tofu, cut into chunks
¼ cub Unsweetened cocoa powder
½ teaspoon Grated orange zest
Water as needed

Preparation:

Place rice syrup & vanilla in a food processor. Process, adding the tofu a few chunks at a time. Then add cocoa & orange zest. Add water to thin as needed.

Pour into serving dishes & chill.

"Vegetarian Times" November, 1991

ORANGE FLAVOURED RISOTTO

Servings: 4 servings

Ingredients:

1 medium Onion, chopped
2 tablespoon Vegetable oil
1 cub Brown rice
4 cub Vegetable stock
1 pound Firm tofu, cut into strips
1 small Can water chestnuts, drained rinsed & thinly sliced
½ cub Raisins
2 teaspoon Tamari
1 each Orange, juiced & rind grated
1 dash Cinnamon
2 tablespoon Parsley, chopped
Salt & pepper, to taste
4 tablespoon Cashews

Preparation:

Saute the onion in the oil over moderate heat for 2 to 3 minutes, stiring occasionally. Stir in the rice & cook for 1 minute. Pour in the stock, cover & bring to a boil. Reduce heat & simmer for 40 minutes.

While the rice is cooking, mix together the tofu strips, water chestnuts, raisins, tamari, orange rind & juice. Add the cinnamon & parsley. Set aside.

When the rice has cooked, stir in the tofu mixture & gently heat through. Season with salt & pepper. Serve hot garnished with the nuts.

Recipe by Mark Satterly

ORANGE WAKAME SALAD

Servings: 4 servings

Ingredients:

3 tablespoon EDEN Wakame Flakes
¼ cub EDEN Mirin
1 ½ teaspoon LIMA Sea Salt
1 Cucumber; thinly sliced
2 Oranges or tangerines peeled and sliced
5 Red radishes cut in half and sliced
1 Green onion; sliced
2 tablespoon Sesame seeds, toasted (use black sesame seeds if available)
2 tablespoon EDEN Brown Rice Vinegar

Preparation:

Soak wakame in 2 cups of hot water for 10 minutes. Drain and add remaining ingredients. Chill and serve.

Prep Time. 10 minutes
Yield: 4 servings

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of: Karen Mintzias>

ORANGE-SAUCED CHICKEN STIR-FRY

Servings: 4 servings

Ingredients:

¾ pound Chicken breast breast;boned skinless
1 cub Unsweetened Orange juice;
1 tablespoon Cornstarch;
1 tablespoon Dry sherry;
1 tablespoon Tamari or soy sauce;
½ teaspoon Ground ginger;
Nonstick spray coating;
4 cub Broccoli flowerets;
½ cub Onion; sliced
1 tablespoon Cooking oil;
1 1/3 cub Brown rice; cooked & hot
½ Orange; sliced

Preparation:

Rinse chicken; pat dry. Cut the chicken into 1" pieces. Set aside.
For sauce, stir together orange juice, cornstarch, sherry, tamari sauce, and ground ginger. Set aside.
Spray a cold work or large skillet with nonstick coating. Preheat wok or skillet over medium heat. Add broccoli and onion; stir-fry for 2 or 3 minutes. Remove vegetables.
Add oil to wok or skillet. Then, add chicken; stir-fry for 2 to 4 minutes or till tender and no longer pink. Push chicken from center of wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir for 2 minutes more. Return vegetables to wok or skillet; stir all ingredients together to coat with sauce. Serve immediately over rice. Garnich w orange slices.
Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE ½ FRUIT EXCHANGE + 1 ½ VEGETABLE EXCHANGES + ½ FAT EXCHANGE

Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours via Nancy O'Brion and her Meal Master

ORIENTAL BROWN RICE SALAD

Servings: 6 servings

Ingredients:

4 cub Cold cooked brown rice
¼ cub Peanut oil
1 teaspoon Salt
½ teaspoon Pepper
1 teaspoon Sugar
1 teaspoon Roasted sesame oil
1 medium Carrot; peeled and diced
½ cub Chopped snow peas
½ cub Frozen corn kernals
¼ cub Rice vinegar
1 Celery stalk; diced
½ Red bell pepper; diced
3 Green onions; chopped
2 tablespoon Chopped fresh parsley

Preparation:

Place the rice in a large mixing bowl.

In a small mixing bowl, combine the peanut oil, salt, pepper, sugar, and sesame oil. Stir until the sugar dissolves, then pour over the rice, toss, and set aside.

Steam the carrot, snow peas, and corn in or over a small amount of boiling water for 1 minute. Rinse the vegetables in cold water. Drain and stir the vegetables into the rice. Add the remaining ingredients and toss to mix well. Refrigerate for 1 to 2 hours and serve cold.

* Source: The Compassionate Cook - by Ingrid Newkirk and PETA * Typos by:
Karen Mintzias

OVO-LACTO: ASPARAGUS/MUSHROOM CASSEROLE

Servings: 1 servings

Ingredients:

1 cub Brown rice, uncooked
2 cub Water
1 pound Asparagus, cut into2" pieces
½ pound Mushrooms, chopped
1 medium Onion, chopped
¼ cub Cashews or sunflower seeds
4 Eggs
4 Cloves garlic, minced
1 teaspoon Black pepper
1 teaspoon Marjoram
¼ cub Grated mozzarella cheese

Preparation:

Preheat the oven to 375 degrees. Cook the rice, then mix with everything else except the cheese. Pour into a greased 8" by 8" baking pan, and sprinkle the cheese on top. Bake for 40 minutes.

OVO-LACTO: SPINACH-RICE CASSEROLE

Servings: 1 servings

Ingredients:

4 cub Cooked brown rice
2 pound Raw, chopped spinach
1 cub Chopped onion
2 Cloves minced garlic
3 tablespoon Butter
4 Beaten eggs
1 cub Milk
1 ½ cub Grated cheddar
¼ cub Chopped parsley
2 tablespoon Tamari sauce
½ teaspoon Salt, or to taste
Nutmeg, cayenne
¼ cub Sunflower seeds
Paprika

Preparation:

Saute onions and garlic with salt in butter. When onions are soft, add spinach. Cook approximately 2 minutes.

Combine with all ingredients except sunflower seeds and paprika. Spread into buttered casserole and sprinkle sunflower seeds and paprika on top.

Bake covered 35 minutes at 350 degrees.

PEACH & MINT CHUTNEY

Servings: 1 servings

Ingredients:

4 cub Water
4 each Peaches -=OR=- nectarines
1 tablespoon Safflower oil
1 medium Onion, minced
1 each Hot fresh cili pepper, seeded & minced
¼ cub Apple juice
1 tablespoon Brown rice syrup
3 tablespoon Cider vinegar
1 teaspoon Ginger, grated
½ cub Mint leaves, chopped

Preparation:

Blanch the peaches. when cool enough to handle, slip off their skins.
Remove the pits, chop the flesh & set aside.
Heat oil in a medium sized saucepan. Add the onion & saute until golden. Add the peaches & remaining ingredients, except for the mint.
Cover & cook over low heat for about 20 minutes. The mixture should be thick with reduced liquid.
Stir in the mint & cook over low heat for 10 minutes. Allow to cool to room temperature before serving. Refrigerate unused portion in an airtight container for up to 2 weeks. Serve with curries or grain dishes.

PEANUT BUTTERY STIR-FRY

Servings: 1 serving

Ingredients:

½ cub Brown rice
1/3 cub Tofu
4 teaspoon Vegetable oil
1 small Onion
1 small Carrot
2 ounce Green beans
A few leaves Chinese cabbageOR- collards
1 ½ cub Mung beansprouts
1 small Garlic clove
1 Piece ginger root (¼-inch)
1 ½ tablespoon Peanut butter
4 tablespoon Water
2 teaspoon Lemon juice
1 tablespoon Soy sauce
2 tablespoon Soymilk

Preparation:

Cook the rice until tender.

Dice the tofu. Heat 1 teaspoon oil in a wok or frying pan (skillet) and stir-fry the tofu until lightly browned. Remove from wok.

Slice the onion thinly. Slice the carrot into matchsticks. Chop the beans finely. Heat 2 teaspoons oil in the wok and stir-fry these ingredients 2-3 minutes.

Chop the cabbage leaves and add them to the wok along with the beansprouts.
Continue stir-frying until just tender.

Crush the garlic. Grate the ginger finely. Heat the remaining teaspoon oil in a small saucepan and add the garlic and ginger. Cook for a minute or two, then stir in the peanut butter and then the water. Stir until smooth. (This much can be done before the vegetables start cooking; the rest should wait until they are nearly ready.) Add the lemon juice, soy sauce and milk, and stir well.

Return the tofu to the wok, and stir in the peanut butter sauce. Mix well and serve on top of the rice.

* Source: The Single Vegan - by Leah Leneman * Typed for you by Karen Mintzias

PEPPERS STUFFED WITH TOFU & RICE

Servings: 1 servings

Ingredients:

1 Onion, chopped fine
1 Rib of celery, chopped fine
½ cub Mushrooms, chopped fine
(optional)
1 cub Brown rice, cooked
1 cub Mixed vegetables, canned,
Frozen, or chopped fresh
Then boiled or
Nuked
1 cub Tofu
Freshly ground black pepper
4 6 green bell peppers
(capsicum)
2 can Campbells tomato soup

Preparation:

All measurements are approximate! If making your own mixed veg I suggest carrot, potato, corn, and peas. Cut the carrot and potato small, to about the size of the peas and corn. Microwave until tender.

Saute onion, celery and mushrooms in lots of vegetable stock until soft.
Mix equal amounts of cooked rice, mixed veg. and tofu in bowl. Add cooked onion mixture and freshly ground black pepper to bowl.

Slice the top off of the peppers and reserve. Remove the seed from the peppers then add peppers to boiling water. Boil very briefly, about 2 ~ 4 minutes. Remove from pot and rinse with cold water. Arrange peppers in baking dish. Fill each with tofu mixture. (Extra stuffing can be frozen).
Pour tomato soup over the peppers. Replace cap over each pepper (or sprinkle with low fat cheese). Put lid on baking dish and bake at 180 degrees Celsius or 350 degrees Fahrenheit for about 45 minutes.

From: Terri Gimbert <ARTLG@wombat.newcastle.edu.au>. Fatfree Digest [Volume 10 Issue 21] Aug. 31, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

PEPPERS STUFFED WITH TOFU AND RICE

Servings: 1 servings

Ingredients:

1 Onion, chopped fine
1 Rib of celery, chopped fine
½ cub Mushrooms, chopped fine
(optional)
1 cub Brown rice, cooked
1 cub Mixed vegetables, canned,
Frozen, or chopped fresh
Then boiled or
Nuked
1 cub Tofu
Freshly ground black pepper
4 6 green bell peppers
(capsicum)
2 can Campbells tomato soup

Preparation:

All measurements are approximate! If making your own mixed veg I suggest carrot, potato, corn, and peas. Cut the carrot and potato small, to about the size of the peas and corn. Microwave until tender.

Saute onion, celery and mushrooms in lots of vegetable stock until soft.
Mix equal amounts of cooked rice, mixed veg. and tofu in bowl. Add cooked onion mixture and freshly ground black pepper to bowl.

Slice the top off of the peppers and reserve. Remove the seed from the peppers then add peppers to boiling water. Boil very briefly, about 2 - 4 minutes. Remove from pot and rinse with cold water. Arrange peppers in baking dish. Fill each with tofu mixture. (Extra stuffing can be frozen).
Pour tomato soup over the peppers. Replace cap over each pepper (or sprinkle with low fat cheese). Put lid on baking dish and bake at 180 degrees Celsius or 350 degrees Fahrenheit for about 45 minutes.

From: Terri Gimbert <ARTLG@wombat.newcastle.edu.au>. Fatfree Digest [Volume 10 Issue 21] Aug. 31, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

PEPPERY RICE

Servings: 6 servings

Ingredients:

2 cub Brown rice
4 cub Chicken broth
¼ cub Green onion, chopped
¼ cub Red peppers, chopped
½ teaspoon Salt
¼ teaspoon Garlic powder
¼ teaspoon Cayenne pepper
¼ teaspoon White pepper

Preparation:

Place rice and chicken broth in a 3 quart saucepan. Bring to a boil. Reduce heat, cover and simmer for 20 minutes. Add remaining ingredients and simmer another 20 minutes. Serves 6.

Source: More Cajun Cooking, Modern Publishing, New York, NY Copyright 1990 SHARED BY: Jim Bodle 2/93

PETER PAN RICE CASSEROLE

Servings: 1 servings

Ingredients:

½ ounce Peanut butter
1 ½ tablespoon Sunflower oil
¼ teaspoon Thyme
½ teaspoon Tarragon
½ teaspoon Salt
3 ounce Brown rice; cooked
1 ½ ounce Sunflower seeds
1 ½ ounce Shallots; chopped mediumfine

Preparation:

Preheat oven to 325 degrees. Lightly grease 4 x 8 baking dish with sunflower oil. In a blender, combine peanut butter, oil, thyme, tarragon, salt and 2 ounces water. Blend until mixture achieves sauce consistency.
Combine with rice, sunflower seeds, adn shallots. Mix well. Transfer to baking dish and bake for 20 minutes in oven.

From the files of DEEANNE

PHEASANT A' L'ORANGE - COUNTRY LIVING HOLIDAYS

Servings: 6 servings

Ingredients:

2 2 pound farm-raisedready-to-roast pheasants
2 medium Navel oranges
1 large Carrot, quartered
1 medium Onion, quartered
2 tablespoon Butter or margarine
2 ½ cub Water
Wild and brown rice mix(opt.)
¼ cub Sugar
¼ cub Red-wine vinegar
¼ cub Dry red wine
2 tablespoon Cornstarch
¾ teaspoon Salt

Preparation:

1. Heat oven to 375'F. Rinse pheasants and pat dry. Remove any excess fat from body and neck cavities. Reserve necks and giblets. Loosen skin from the breast meat of each pheasant with your fingers, With knife, cut peel or rind and all membrane off 1 orange; cut peeled orange crosswise into ¼-inch-thick slices. Reserve peel.

2. Place half of the orange slices on breast meat under the skin of each bird. Tuck wing tips under back to hold neck skin down. Place 1 carrot quarter, 1 onion quarter, and half of the orange peel inside each body cavity. Using kitchen string, tie the legs of each pheasant together.

3. In 2-quart saucepan, melt butter; remove from heat. Place pheasants, breast sides up, on rack in a large roasting pan. Brush birds all over with melted butter. Set aside pan with any leftover butter.

4. Roast the birds 30 minutes. Meanwhile, in saucepan with leftover butter, brown reserved necks and giblets. Add remaining onion and carrot quarters; saute 1 minute. Add water; heat to boiling.
Partially cover pan; simmer giblet mixture over medium heat 45 minutes or until liquid is reduced by almost a third.

5. Brush birds with pan drippings. Turn each bird on its side; cover breasts with pieces of aluminum foil. Continue to roast birds 15 minutes. Turn birds to roast on other side; roast 15 to 20 minutes longer orjust until juices run clear when thighs are pierced with a fork and breast meat near wing joint cut parallel to the bone is white with a touch of pink but no longer wet and soft.

6. While pheasants are roasting, prepare rice following package direc- tions, if desired. Drain body-cavity juices from birds into roasting pan; cut string off birds. Transfer birds to a serving platter; surround with hot cooked rice blend; keep warm. Add giblet mixture to the roasting pan; heat and stir to loosen browned-on bits from the bottom of the pan. Strain mixture into a 4-cup measuring cup or bowl; discard particles. Spoon off fat from top of strained liquid. You should have 2 cups liquid; if not, add water or chicken broth.

7. In 2-quart saucepan, heat sugar and vinegar to boiling, stirring often until sugar dissolves. Continue to boil sugar mixture or syrup until golden brown or it caramelizes 3 to 5 minutes. Remove from heat; set aside. In cup, combine wine and cornstarch; stir into syrup in sauce- pan. Whisk in strained 2 C liquid and salt; return to heat and boil, stirring constantly, until sauce thickens. Brush some sauce over birds; pour remainder into small pitcher.

8. Peel and thinly slice remaining orange. Arrange over pheasant breasts. To carve, using sharp knife, remove the legs and thighs from the birds. Cut the drumsticks from the thighs. Thinly slice the breasts off the bone. Pass sauce with the meat.

Country Living Holidays/92 Scanned & fixed by Di Pahl & <gg>

PHEASANT CASSEROLE

Servings: 4 servings

Ingredients:

1 Pheasant, cooked and boned
2 Onions, chopped
4 cub Pheasant or chicken broth
¼ cub Soy Sauce
Pepper
1 tablespoon Parsley flakes (opt.)
2 cub Celery, chopped
2 cub Raw brown rice
1 can Soup, Cream of Mushroom
1 can Mushrooms (opt.)

Preparation:

Blend all and bake in casserole at 300-350 degrees for 2 hours.

PICANTE' RED SAUCE

Servings: 2 cups

Ingredients:

1 large Red pepper, *roasted
14 ½ ounce Can EDEN Diced Tomatoes with Green Chilies
1 Clove garlic; pressed
2/3 cub EDENsoy OriginalOR- EDENsoy EXTRA OriginalOR- EDENBLEND
1 tablespoon EDEN Brown Rice Vinegar
2 tablespoon EDEN Ume Vinegar
1 teaspoon Dried basil (or more)

Preparation:

*To roast pepper, hold over a gas burner or put under the broiler, rotating the pepper until it is charred black. Place in a paper bag and seal. This will allow the pepper to sweat. Peel off the charred skin and run under cold water. Seed and chop. (set aside)

Place all ingredients in a blender. Blend and serve. Great over EDEN Pasta, stuffed peppers or stuffed cabbage.

Prep Time: 15 minutes
Cooking Time. 15 minutes
Yield: 2 cups

Copyright 1994 Eden Foods, Inc.
<Electronic Format courtesy of Karen Mintzias>

PIGEON PEAS & RICE SALAD

Servings: 6 servings

Ingredients:

1 cub Pigeon peasOR- black-eyed peas
2 Garlic cloves
5 Sprigs of fresh thyme
1 teaspoon Sea salt
1 ½ cub Brown rice
1 Celery stalk; diced
1 Red pepper; diced
4 Green onions; chopped
1 cub Tomato, chopped
4 tablespoon Lemon juice
4 tablespoon Olive oil
1 teaspoon Honey
¼ teaspoon Salt
⅛ teaspoon Black pepper
2 teaspoon Fresh thyme
1 tablespoon Caribbean spice blend*

Preparation:

* A combination of garlic powder, onion powder, thyme, yellow mustard, paprika, cumin and crushed bay leaf may be used in place of purchased Caribbean spice blend.
Pick over and rinse peas well. In a saucepan over medium-high heat, bring peas, 3 cups water, garlic and thyme sprigs to a boil. Reduce heat, cover, and let simmer for 45 minutes, adding ½ teaspoon salt towards the very end of cooking time. Drain peas and remove thyme and garlic. Refrigerate until well chilled.
Meanwhile, cook rice in a saucepan containing 3 cups of boiling water and ½ teaspoon salt. Reduce heat, cover, and let cook for 45 minutes or until water is absorbed. Let rice cool.
In a large bowl, gently mix together chilled peas, cooled rice, celery, red pepper, green onions and tomato.
In a container with a tight-fitting lid, place lemon juice, olive oil, honey, salt, pepper, thyme and Caribbean spice blend; shake well.
Pour dressing over salad, tossing gently to coat. Chill salad until ready to serve.

PINE NUT PILAF

Servings: 4 servings

Ingredients:

2 tablespoon Olive oil
1 large Onion, thinly sliced
1 Garlic clove, chopped
8 ounce Brown rice
2 teaspoon Cumin
1 teaspoon Turmeric
20 ounce Stock
2 ounce Currants
2 ounce Pine nuts

Preparation:

Heat oil in a pot over low heat. Put in the onion & garlic & cook till softened. Stir in the rice, cumin & turmeric. Stir fry for 1 minute. Pour in the stock & bring to a boil. Cover & simmer for 30 minutes. Add the currants, cover again & cook for 10 minutes further. Remove the pan from the heat & stir in the pine nuts. Cover & let stand for 5 minutes before serving.

Gail Duff, "A Book of Herbs & Spices"

PINEAPPLE & BANANAS WITH COCONUT SYRUP

Servings: 4 servings

Ingredients:

1 cub Brown rice syrup
1 cub Water
1 cub Coconut milk
2 teaspoon Rosewater, optional
2 cub Pineapple, peeled & chopped
2 cub Cantaloupe, seeded & cubed
2 each Bananas, sliced

Preparation:

In a medium sized pot, combine syrup & water. Bring to a boil, reduce heat & simmer until the mixture thickens slightly, about 15 minutes.
Remove from heat.
Stir in coconut milk & rosewater & chill for 1 to 2 hours. Arrange fruit in a large serving bowl. Pour syrup over the top & serve slightly chilled or at room temperature.

PINTO BEANS AND RICE

Servings: 2 servings

Ingredients:

1 cub Cooked long grain brown rice
15 ounce Can pinto beans
1 cub Shredded iceberg lettuce
1 cub Coarsely chopped tomato
1 medium Red bell pepper
1 small Onion
¼ cub Cilantro, chopped
Salsa
Unflavored yogurt

Preparation:

Stem, seed, and coarsely chop bell pepper. Chop onion and cilantro leaves.
In a 2-3 quart microwave safe bowl mix rice, beans, ½ cup lettuce, ½ cup tomato, ½ of the bell pepper, ½ of the onion, and ½ of the cilantro. Cover and cook on full power for 3 minutes. Stir, cover, and cook until hot throughout, 1 to 2 minutes longer.
Stir in remaining vegetables. Spoon into individual bowls and garnish with salsa, yogurt, and salt to taste.
NOTE: While the recipe says to spoon into bowls, my wife a nd I love to eat this in flour tortillas, wrapping it up like a burrito!

PIZZA RICE

Servings: 1 recipe

Ingredients:

¼ cub Olive oil
1 medium Onion; chopped
4 Garlic cloves; minced
2 Tomatoes; chopped
6 Mushrooms; sliced
2 tablespoon Parsley; chopped
½ teaspoon Oregano
½ teaspoon Basil
2 cub Quick Brown Rice
4 cub Water
Salt and pepper to taste
½ cub Parmesan cheese
¼ cub Olives, sliced (green or black)

Preparation:

Saute' vegetables and seasonings in olive oil. Stir rice and vegetables into a rectangular casserole dish, and pour water on top. Bake at 400 F.
for 45 minutes; remove and sprinkle with cheese and olives; cover and return to oven for an additional 10 minutes.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

PLANET BURGER

Servings: 8 servings

Ingredients:

½ cub Sunflower kernals
16 ounce Garbanzo beans (canned) drained and mashed
3 cub Cooked brown rice
1 medium Onion; chopped
1 medium Carrots; shredded
½ cub Italian-style breadcrumbs
1/3 cub Chopped fresh parsley
2 Eggs; lightly beaten
¼ cub Soy sauce
1 teaspoon Dried thyme
Vegetable oil; for frying
8 slice French bread

Preparation:

Toast sunflower kernals on baking sheet at 350 degrees F. for 5 to 7 minutes until golden. Combine sunflower kernals, beans, rice, onion, carrot, breadcrumbs, parsley, eggs, soy sauce and thyme. Form into 8 rectangular patties. Pan-fry burgers in oil in large skillet over medium-high heat until throughly heated, about 4 minutes per side.
Serve on French bread with condiments.

Each serving provides:
* 318 calories
* 11.7 g. protein
* 7.6 g. fat
* 50.8 g. carbohydrate
* 2.4 g. dietary fiber
* 56 mg. cholesterol
* 799 mg. sodium.

Source: "Veg-able Rice"
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

POLYGRAIN PILAF

Servings: 4 servings

Ingredients:

½ cub Brown rice
½ cub Kasha
½ cub Millet, whole
1 cub Arame
1 tablespoon Onion flakes, dehydrated
1 teaspoon Garlic flakes, deydrated
3 ½ cub Vegetable stock or water;boiling
2 Carrots; sliced into thinrings
1 cub Garden peas
1 cub Daikon; diced
Salt and pepper to taste
1 tablespoon Oil or soy margarine

Preparation:

Preheat oven to 350 degrees.

Rinse and spread rice,kasha an dmillet in a roasting pan. Roast 5 to 7 minutes, until grains are dry.

Soak arame for about 15 minutes in enough water to cover. Drain an dadd to grains.

Mix together onion, garlic and stock.Stir into grains.

Cover and bake 25 minutes or unil liquid is almost absorbed.

While grains are cooking, steam carrots, adding peas when carrots are almost done. Steam vegetables until tender, not mushy.

When grains are almost dry, add carrots, epas, daikon and seasonings. Bake 4 to 5 minutes longer.

Remove, stir in oil and serve.

Per serving: 312 cal; 10 g prot; 191 mg sod; 61 g carb; 5 g fat; 8 mg chol; 66 mg calcium

From the files of DEEANNE

POPEYE'S PICK-ME-UP

Servings: 2 servings

Ingredients:

3 ounce Spinach; chopped
3 ounce Okra; sliced
3 ounce Red pepper; chopped
3 ounce Split peas; cooked
1 ½ tablespoon Sunflower oil
½ teaspoon Soy sauce
½ teaspoon Tarragon
½ teaspoon Salt
3 ounce Brown rice; cooked

Preparation:

Steam spinach, okra and pepper for 7 minutes or until tender. Puree split peas in blender along with oil, soy sauce, tarragon, salt and 2 ounces water until mixture achieves sauce consistency. Pour split peas over vegetables and brown rice and serve warm.

From DEEANNE's recipe files

PORTABELLO STIR FRY (NARAD)

Servings: 1 servings

Ingredients:

2 Portabello Mushrooms
(cut up)
1 Carrot, sliced about ¼"
Thick
1 medium Zucchini, sliced about ¼"
Thick
½ Head broccoli, cut into
stem is split and
Sliced ¼" thick
1 can Sliced water chestnuts
½ pound Extra firm tofu, drained and
Cut into ½" cubes
Anything else that seems
Like a good idea at the
Time
1 tablespoon Mellow brown rice miso
Paste
2 Cloves garlic, minced
1 teaspoon Fresh ginger, minced
⅛ teaspoon Chinese 5-spice mix
2 teaspoon Soy sauce
1 cub Warm water
1 tablespoon Cornstarch, dissolved in a
Few tbs hot water
1 Splash of sake or white wine
Or dry sherry
1 To 2 tbs peanut oil

Preparation:

Dissolve the miso in the water. Dissolve the cornstarch in a small amount of hot water and add to the miso, along with the soy sauce and 5-spice mix.
Set aside.

Heat the wok, then add the oil; heat for a minute and swirl around to coat the wok. Add the garlic and ginger, stir around until the garlic starts to brown. Add the mushrooms, toss for about 3 minutes until they start to soften. Add the carrots, stir for about 2 minutes; then the broccoli, another minute; then the water chestnuts, another minute; then the tofu.
Add a splash of sake, stir for another minute or two as the steam melds everything, then pour on the sauce. Stir until it thickens (about 3 minutes), then serve with rice or noodles.

The portabellos have a chewey, firm body and a rather strong flavor, very nice! I think next I'll try some kind of dish mixing whole caps with eggplant...I'll let you know in a week or so!

as always, "eat! eat!"

From: narad@nudibranch.asd.sgi.com (Chuck Narad). rfvc Digest V94 Issue #206, Sept. 24, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

POTAGE PUREE DE POMMES DE TERRE (POTATO-LEEK SOUP)

Servings: 6 servings

Ingredients:

3 cub Chopped leeks (white part)(or more, up to 4 cups)
1 cub Peeled, diced celery
4 cub Peeled & cubed potatoes (or up to 5 cups potatoes)
6 cub Water
1 cub Cooked brown rice
¼ teaspoon Pepper
2 teaspoon Veggie bouillon
½ teaspoon Salt or to taste
1 Splash wine vinegar(optional)

Preparation:

In a 4-qt. soup pot over medium heat, saute leeks, celery and potatoes in a little water for 5 to 7 min. Add more water as needed to prevent sticking. Add the 6 cups of water, salt & pepper. Bring to a boil, lower heat and simmer potatoes are very soft, about 15 min. Add cooked rice and heat through. Puree soup 2 to 3 cups at a time in a blender or food processor until very smooth. Return to soup pot and rewarm if needed.

From: the January 1993 issue of Vegetarian Times

FROM: JANICE MESSALI (SWSH14B)

POTATO & RICE BURGERS

Servings: 1 servings

Ingredients:

1 cub Plain non fat yogurt
1 tablespoon Fresh lemon juice
¼ teaspoon Soy sauce
⅛ teaspoon Crushed red pepper
½ teaspoon Ground cumin
1 Clove garlic, minced
2 tablespoon Chopped fresh parsley

BURGERS:
1 large Potato, peeled and diced
1 cub Cooked brown rice
¼ cub Dry whole wheat bread
Crumbs
3 tablespoon Parmesan cheese (or
Substitute)
½ Onion minced
1 To 2 tsp. tamari or soy
Sauce
2 tablespoon Chopped parsley

Preparation:

In a bowl, combine sauce ingredients. Place in refrigerator to chill.
Prepare grill or griddle. Boil potato in water over medium heat until tender, about 10 min. Meanwhile, combine remaining ingredients in a medium bowl. Drain potato and mash with a fork or masher. Add potato to bowl, mix well and form into 4 thin patties. If potato mixture is too dry to hold together, add a little water before making patties. Grill patties 4 to 5 min. on each side until lightly browned. Serve on hamburger buns with sauce and your choice of fixings.

I don't have a grill so I broiled mine instead and they turned out great!
Brown and crispy! These have a nice taste.

From my "Best of Vegetarian Times" collection.

Posted by Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume 11 Issue 26], Oct. 26, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission.
Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. H Sauce:

POTATO AND RICE BURGERS

Servings: 1 servings

Ingredients:

1 cub Plain non fat yogurt
1 tablespoon Fresh lemon juice
¼ teaspoon Soy sauce
⅛ teaspoon Crushed red pepper
½ teaspoon Ground cumin
1 Clove garlic, minced
2 tablespoon Chopped fresh parsley

BURGERS:
1 large Potato, peeled and diced
1 cub Cooked brown rice
¼ cub Dry whole wheat bread
Crumbs
3 tablespoon Parmesan cheese (or
Substitute)
½ Onion minced
1 To 2 tsp. tamari or soy
Sauce
2 tablespoon Chopped parsley

Preparation:

In a bowl, combine sauce ingredients. Place in refrigerator to chill.
Prepare grill or griddle. Boil potato in water over medium heat until tender, about 10 min. Meanwhile, combine remaining ingredients in a medium bowl. Drain potato and mash with a fork or masher. Add potato to bowl, mix well and form into 4 thin patties. If potato mixture is too dry to hold together, add a little water before making patties. Grill patties 4 to 5 min. on each side until lightly browned. Serve on hamburger buns with sauce and your choice of fixings.

I don't have a grill so I broiled mine instead and they turned out great!
Brown and crispy! These have a nice taste.

From my "Best of Vegetarian Times" collection.

Posted by Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume 11 Issue 26], Oct. 26, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission.
Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. H Sauce:

QUICHE CRUSTS

Servings: 1 servings

Ingredients:

RICE CRUST:
1 ½ cub Cooked Brown Rice
2 tablespoon Butter;softened
2 tablespoon Chopped Onion
¼ teaspoon Basil
1 Egg;slightly beaten

Preparation:

Combine ingredients. Press into bottom and sides of greased 9" pie plate. Use any quiche filling. Tuna tastes especially good in this crust. PROTEIN: 12.5 grams; CALORIES: 570

These are all from the _Whole Foods For The Whole Family Cookbook_.

From: SANDRA MAY Refer#: NONE Conf:
(1010) F-COOKING

QUICK MEAL

Servings: 1 servings

Ingredients:

1 Pan of water
1 Bag of Success Brown Rice
Boil-in-Bag Brown Rice
1 can Del Monte Stewed Tomatoes
Italian Recipe
1 Zucchini

Preparation:

Put pan of water on stove and bring to a boil. Drop Boil-in-bag in water.
Cut zucchini into pieces. Size and shape to your taste. To save time do this while water is coming to a boil. Dump tomatoes in another pot along with zucchini and heat up. After ten minutes take everything off the stove and eat.

Source: Every now and then I accidentally invent something that doesn't taste half bad. So here's my latest.

Posted by "Mike Schelling" <mikes@usnet.us.net> to the Fatfree Digest [Volume 17 Issue 5] Apr. 6, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com and Mark Alexander, Mark@alexr.demon.co.uk.

1.80á

QUICK SPANISH STYLE DRESSING

Servings: 1 recipe

Ingredients:

1 package AM Spanish Quick Brown Rice
1 package AM Oat Bran Muffin Mix (Wheat Free)
10 ounce Green enchilada sauce

Preparation:

Cook the Quick Brown Rice according to directions for 12 minutes. Remove from heat. Stir in the enchilada sauce. Add 1 ¼ cup water and the dry Oat Bran Muffin Mix. Stir. Pour into a well-oiled 9" x 13" cake pan.
Bake at 300 F. 25 to 30 minutes or to desired doneness.

VARIATION: A beaten egg added to the uncooked mixture will produce a lighter dressing.

Source: Arrowhead Mills "Recipes for Special Dietary Needs" tri-fold Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

QUICK STIR-FRY

Servings: 4 servings

Ingredients:

1 package Any EDEN Udon SobaOR Specialty Noodles
1 package EDEN Shiitake Mushrooms(soaked in...
1 cub -water for 20 minutes)
1 tablespoon EDEN Hot Pepper Sesame Oil
1 cub Pea pods, chopped
1 Head broccoli; chopped
1 medium Red pepper; chopped
¼ cub EDEN Mirin
¼ cub EDEN Brown Rice Vinegar
¼ cub EDEN Organic ShoyuOR- Tamari
1 teaspoon EDEN Kuzu; dissolved in...
¼ cub -water
1 bunch Green onions

Preparation:

Cook pasta, set aside. Reserve shiitake soaking liquid, discard stems, slice tops. Cook shiitakes in reserved liquid for 15 minutes. Heat oil, saute' broccoli and pea pods for 2 minutes. Add red pepper, saute 1 minute more. Add shiitakes, reserved liquid, mirin, brown rice vinegar and shoyu, bring to boil. Add dissolved kuzu until mixture thickens and becomes clear. Serve over pasta, garnish with green onions.

Cooking Time: 15-20 minutes
Prep Time: 30 minutes
Yield: 4-5 Servings

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of: Karen Mintzias>

QUINOA CASSEROLE

Servings: 6 servings

Ingredients:

1 cub Eden Quinoa rinsed, then roasted
1 1/3 cub Water
1 tablespoon Eden Hot Pepper Sesame Oil (amount may be doubled)
1 medium Onion; chopped
1 Garlic clove peeled and pressed
2 teaspoon Curry (optional)
1 cub Celery, chopped
1 bunch Broccoli; chopped
1 Tomato; chopped
3 tablespoon Eden Shoyu
2 tablespoon Eden Brown Rice Vinegar

Preparation:

Roast rinsed Quinoa in skillet until it pops. Place Quinoa in a casserole dish and add water. Heat oil, saute onions, garlic and curry until onions are translucent. Add celery, broccoli and tomato, saute briefly and add to Quinoa. Add shoyu and brown rice vinegar. Bake at 350 F. for 45 minutes.

Prep Time: 15 min. * Cooking Time: 45 min. * Yield: 5-6 servings

Copyright 1994 Eden Foods, Inc.
<Electronic format courtesy of Karen Mintzias>

QUINOA STUFFED ONIONS

Servings: 6 servings

Ingredients:

12 medium Onions; peeled
½ cub Quinoa; uncooked
1 cub ;water
¼ teaspoon Sea salt
2 Garlic cloves; minced (opt)
½ cub Mushrooms; sliced
½ cub Celery; sliced
2 tablespoon Corn or olive oil
½ cub Schickpeas; cooked
1 cub Walnuts; roasted
2 teaspoon Soy sauce
2 teaspoon Brown rice vinegar
Parsley for garnish

Preparation:

Hollow out insides of onions with an apple corer, leaving bottoms intact and reserving insides.

Steam hollowed-out onions until tender, reserving ¾ cup of cooking liquid.

Rinse and draiin quinoa.

Bring one cup water and salt to a boil. Stir in quinoa and return to a boil.

Lower heat, cover and simmer for 15 minutes.

Remove from heat and let stnd, covered, for 10 minutes.

Fluff with a fork.

Finely chop reserved onions.

Saute chopped onions, garlic, mushrooms and celery in oil for 15 minutes or until soft.

Mix in quinoa and chickpeas and heat through (about 5 minutes).

Fill onions with quinoa mixture, arranging excess stuffing on serving dish around bottoms of onions.

Crush walnuts in a food processor blending in soy sauce and vinegar to form a creamy mixture.

Blend in reserved cooking liquid.

Place mixture in a saucepan and heat through, stirring constantly.

Pour over stuffed onions, garnish and serve.

Per serving: 325 cal; 11 g prot; 195 mg sod; 35 g carb; 17 g fat; 0 mg chol; 164 mg calcium

From the files of DEEANNE

QUINOA WITH SHIITAKE GRAVY

Servings: 8 servings

Ingredients:

1 package Eden Quinoa; rinsed
1 package Eden Shiitake Mushrooms (soak in...
½ cub -Water)
1 medium Onion chopped in thin half moons
4 cub Water
¼ cub Eden Organic Shoyu (or more if desired)
3 tablespoon Eden Kudzu (dissolved in...
¼ cub -Water)
2 tablespoon Eden Brown Rice Vinegar

Preparation:

Cook Quinoa according to package directions. Soak Shiitake mushrooms until soft about 30-45 minutes. Bring 2 cups of water to a boil. When shiitakes are soft remove stems and slice caps. Add soaking liquid and and shiitakes to boiling water and cook for 30 minutes. Add sliced onions, cook another 5 minutes. Add remaining water and shoyu, bring to a boil, stir in dissolved kudzu, turn off heat. Liquid will thicken and become clear. Serve over Quinoa. Garnish wtih chopped green onions.

Prep Time: 10 min. * Cooking Time: 35 min. * Yield: 6-8 servings

Copyright 1994 Eden Foods, Inc.
<Electronic format courtesy of Karen Mintzias>

RED BEANS & RICE WITH SALSA

Servings: 6 servings

Ingredients:

½ cub Dried red beans
½ cub Dried kidney beans
3 cub Water
1 ½ cub Chopped onion (1-2 onions)
3 Garlic cloves, peeled andhalved lengthwise
1 teaspoon Dried oregano
1 Bay leaf
2 tablespoon Chili powder
1 teaspoon Ground cumin
1 teaspoon Dried coriander
1 teaspoon Crushed red pepper flakes
1 cub Tomato juice
1 cub Brown rice
2 cub Chicken stock, fat skimmed

FOR THE SALSA:
1 ½ cub Cubed tomato (1 large)
2 tablespoon Minced jalapeno pepper(1 large pepper)
¼ cub Sliced scallion, white partonly (2 large scallions)
¼ cub Fresh squeezed lime juice
¼ cub Chopped fresh cilantro

Preparation:

Pick over and rinse the beans. Put them into a large bowl and cover completely with cold water. Let the beans soak overnight (or for at least 8 hours).

Drain the beans and transfer them to a large pot. Add the 3 cups water.
Bring to a boil over medium heat and cook for 5 minutes.

Stir in the onion, garlic, oregano, and bay leaf. Reduce the heat to low and simmer, uncovered, for about 1 hour, until the beans are tender.

Add the chili powder, cumin, coriander, red pepper flakes, and tomato juice, stirring to mix. Continue to cook while preparing the rice.

Put the rice and chicken stock in a medium saucepan. Bring to a boil over medium-high heat. Cover, reduce the heat to low, and simmer for 45 minutes, or until tender.

In the meantime, combine all the salsa ingredients in a small serving bowl and set it aside for the flavors to meld.

When the rice is done, stir it into the bean mixture. Ladle into bowls and serve with the salsa on the side.

Fat per serving= 2.1 grams Calories per serving= 278

IN THE KITCHEN WITH ROSIE by Rosie Daley
Submitted By PAT KEYS <PATTYK@BCFREENET.SEFLIN.LIB.FL.US> On SAT, 20 MAY 1995 001307 -0400 (EDT)

RED BEANS AND RICE #4

Servings: 4 ser(1 cup)

Ingredients:

2 cl Garlic; minced
1/3 cub Onion; diced
⅛ teaspoon Cayenne;
⅛ teaspoon Cumin;
⅛ teaspoon Chili powder;
2 teaspoon Tabasco sauce;
2 cub Brown rice; cooked
2 cub Red beans; cooked
1 cub Ham; cooked and diced

Preparation:

In a large pan, saute garlic and onion with seasonings. Add rice, beans and ham; cook over medium heat. Stir in approximately ¼ cup water or liquid from beans. Cook until heated through.

Serves: 4 (1 cup servings)

Calories: 306 Protein: 19 g Fat: 4 g Carbohydrates: 48 g Fiber: 10.4 g Cholesterol: 21 mg Sodium: 555 mg (high in sodium) Potassium: 731 mg

Exchange: 3 starch/bread 1 medium-fat meat

RED BEANS AND RICE WITH SALSA

Servings: 6 servings

Ingredients:

½ cub Dried red beans
½ cub Dried kidney beans
3 cub Water
1 ½ cub Chopped onion (1-2 onions)
3 Garlic cloves, peeled andhalved lengthwise
1 teaspoon Dried oregano
1 Bay leaf
2 tablespoon Chili powder
1 teaspoon Ground cumin
1 teaspoon Dried coriander
1 teaspoon Crushed red pepper flakes
1 cub Tomato juice
1 cub Brown rice
2 cub Chicken stock, fat skimmed

FOR THE SALSA:
1 ½ cub Cubed tomato (1 large)
2 tablespoon Minced jalapeno pepper(1 large pepper)
¼ cub Sliced scallion, white partonly (2 large scallions)
¼ cub Fresh squeezed lime juice
¼ cub Chopped fresh cilantro

Preparation:

Pick over and rinse the beans. Put them into a large bowl and cover completely with cold water. Let the beans soak overnight (or for at least 8 hours).
Drain the beans and transfer them to a large pot. Add the 3 cups water.
Bring to a boil over medium heat and cook for 5 minutes.
Stir in the onion, garlic, oregano, and bay leaf. Reduce the heat to low and simmer, uncovered, for about 1 hour, until the beans are tender.
Add the chili powder, cumin, coriander, red pepper flakes, and tomato juice, stirring to mix. Continue to cook while preparing the rice.
Put the rice and chicken stock in a medium saucepan. Bring to a boil over medium-high heat. Cover, reduce the heat to low, and simmer for 45 minutes, or until tender.
In the meantime, combine all the salsa ingredients in a small serving bowl and set it aside for the flavors to meld.
When the rice is done, stir it into the bean mixture. Ladle into bowls and serve with the salsa on the side.

RED DRAGON PIE

Servings: 4 servings

Ingredients:

4 ounce Adzuki beans, soaked
2 ounce Brown rice, soaked
Water for boiling
1 tablespoon Vegetable oil
1 medium Onion, chopped
8 ounce Carrots*, thinly sliced
1 tablespoon Soy sauce
2 tablespoon Tomato paste
1 teaspoon Garlic powder
½ teaspoon Oregano
1 teaspoon Basil
½ teaspoon Marjoram
275 ml Bean stock
Salt & pepper
3 cub Mashed potatoes
1 teaspoon Parsley

Preparation:

Wash the beans & rice in plenty of cold water. Combine about 4 cups of water with beans & rice & cook for 5o minutes or until the beans are soft.
Drain, reserving the stock for later. Heat oil in a skillet. Fry the onions for 3 minutes. Add the carrots & cookk covered for 5 minutes. Add the cooked beans & rice. Stir well & let saute for a few minutes, ensuring that the mixture does not burn. Combine the siy sauce, tomato paste, herbs & stock. Mix well & pour into the skillet. Bring to a boil, reduce heat to very low, partially cover & simmer gently for 30 minutes, stirring frquently to prevent it burning. Add more stock if necessary. Transfer into a casserole. Top the cooked vegetables with mashed Potatoes. Bake in a preheated oven at 350F for 40 minutes, or until the Potatoes are browned.
Serve with vegetables or a green salad.

RED LENTIL LOAF

Servings: 6 servings

Ingredients:

1 cub Dried red lentils
3 cub Water
1 cub Rolled oats
1 ½ teaspoon Egg replacer
2 tablespoon Water
1 cub Cooked brown rice
1 cub Grated carrots
2 tablespoon Low-sodium tamari
2 Scallions; chopped
2 Garlic cloves; minced
1 teaspoon Dried sage

RED PEPPER SAUCE:
1 Red bell pepper; chopped
½ cub Light soy milk
2 tablespoon Tahini or cashew butter
1 tablespoon Arrowroot; PLUS:
1 teaspoon Arrowroot
1 pinch Sea salt
2 tablespoon Dijon mustard
1 pinch Cayenne pepper
1 tablespoon Minced fresh basil; -OR-
½ teaspoon -Dried basil

Preparation:

Cook lentils in 3 cups water (44-55 minutes on stovetop or 5-9 minutes in pressure cooker).

Preheat oven to 350 F. Oil a loaf pan and sprinkle sides and bottom with a tablespoon of oats.

Whisk egg replacer with 2 tablespoon water until light and foamy.

In a large bowl, combine egg replacer and lentils with remaining ingredients.

Press mixture into loaf pan and bake for 40 minutes. Remove from oven and let stand for 5 to 10 minutes before slicing.

Per serving: 149 cal, 7 g prot, 340 mg sod, 28 g carb, 1 g fat, 0 mg chol, 31 mg calcium

* HINTS: Use one whole egg instead of egg replacer and water. * For a firmer loaf, add ¼ cup dried bread crumbs to mixture * before baking. * Serve with Red Pepper Sauce (below)

RED PEPPER SAUCE (makes about 1 cup): ===================================== Place bell pepper, soy milk, tahini and arrowroot in a blender. Blend until smooth and creamy.

Pour mixture into a saucepan and bring to a boil while stirring constantly with a wire whisk. Reduce heat to low and whisk in salt, mustard and cayenne pepper. Sprinkle with basil and serve.

Per serving (2 tablespoons): 48 cal, 2 g prot, 78 mg sod, 13 g carb, 3 g fat, 0 mg chol, 10 mg calcium

From: Vegetarian Gourmet - Winter 1993 Typed for you by Karen Mintzias

RHUBARB PILAF

Servings: 4 servings

Ingredients:

1 cub Uncooked bulgur
½ cub Chopped onions
1 tablespoon Oil
1 each Minced garlic clove
2 ½ cub Chopped rhubarb
7 each Dried apricots, chopped
¼ cub Apple juice
1 teaspoon Cinnamon
1 pinch Cayenne
3 tablespoon Brown rice syrup
½ teaspoon Tamari
¼ cub Slivered almonds
Fresh sprigs mint for garnish

Preparation:

Place bulgur in a medium sized saucepan or mixing bowl & add 2 ½ c boiled water. Cover & set aside to steep for 30 minutes.
In a large skillet, saute the onions in oil until translucent. Stir in the garlic & rhubarb & saute for 1 minute. Add apricots, juice, cinnamon & cayenne. Cover & cook over medium heat until bubbly.
Add syrup & tamari. Stir in the bulgur. Garnish with slivered almonds & fresh sprigs of mint. Serve warm.

RICE & CHEESE CASSEROLE

Servings: 6 servings

Ingredients:

2 ½ cub Cooked brown rice
3 Green onions, chopped
1 cub Low-fat cottage cheese
1 teaspoon Dill weed
¼ cub Freshly grated Parmesancheese
½ cub Low-fat milk
½ teaspoon Dijon-style mustard
Nonstick vegetable spray

Preparation:

Combine all but the last ingredient in a mixing bowl. Pour into a casserole dish coated with nonstick vegetable spray. Bake in a preheated 350 degree oven for 15 to 20 minutes. Serves: 6 (¾ cup servings)

Calories: 225, Protein: 14 g, Fat: 4 g, Carbohydrates: 34 g, Fiber: 2.5 g, Cholesterol: 10 mg, Sodium: 328 mg, Potassium: 218 mg

Exchange: 1 ½ starch/bread ½ lean meat 1 low-fat milk

From: UCSD Healthy Diet for Diabetes cookbook Posted by: Debbie Carlson - Cooking Echo

RECIPE CLIPPED by Joan Johnson

RICE & LENTIL SALAD

Servings: 1 servings

Ingredients:

1 cub Wild rice
1 cub Long grain brown rice
1 cub Green (French) lentils

COMBINE WITH:
1 Red, yellow, green bell
Pepper, chopped
2 cub Small cherry tomatoes
1 Or 2 carrots
¼ cub Chopped fresh basil (more or
Less)
1 To 2 tablespoon or chopped
Fresh mint

DRESSING:
Nonfat tomato-herb
Red wine vinegar

Preparation:

Cook grains separately, in 2 cups water, until done, 45 minutes or less.

For the dressing, I used a prepared nonfat tomato-herb dressing (Trader Joe's) mixed about half and half with red wine vinegar because I generally find prepared nonfat dressings too thick and too sweet for my taste. I didn't measure, but I used perhaps half a cup, maybe as much as a cup, total, just enough to moisten everything.

I let it sit in the refrigerator all day, to let the flavors mix. I don't know how many people it served--it filled a large bowl-- but there wasn't any left over after the potluck (and while I was glad that everyone liked it, I was sorry not to have some to take home).

Jane Colman, jane@netcom.com. Fatfree Digest [Volume 10 Issue 49], Sept.
29. 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. H cook separately:

RICE & LENTILS

Servings: 4 servings

Ingredients:

1 medium Onion, chopped
2 Garlic Cloves, minced
2 tablespoon Vegetable Oil
1 teaspoon Ground Turmeric
½ teaspoon Paprika
¼ teaspoon Ground Cloves
¼ teaspoon Ground Cinnamon
¼ teaspoon Ground Coriander
¼ teaspoon Ground Black Pepper
¼ teaspoon Salt
1 cub Brown Rice, uncooked
1 cub Dried Lentils, sorted andwashed
4 cub Water

Preparation:

Saute the onion and garlic in the oil in a large saucepan. Add the spices and cook over low heat for 4 minutes. Add the rice and lentils and stir to mix well. Pour in the water. Bring to a boil, turn the heat to low and cook for 45 to 50 minutes, or until the rice and lentils are tender.

One Serving = Calories: 232 Carbohydrates: 34 Protein: 10 Fat: 8 Sodium:
262 Potassium: 325 Cholesterol: 0

Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + 1 Fat Exchange

Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D.

Shared by: Norman R. Brown

RICE & PEAS WITH TEMPEH

Servings: 6 servings

Ingredients:

2 cub Uncooked brown rice
½ cub Unsweetened coconut
2 ½ tablespoon Oil
4 cub Water
½ Cinnamon stick
2 cub Cooked black-eyed peas
3 Bay leaves
1 medium Onion, chopped
3 Garlic cloves, minced
¼ cub Vegetable oil
½ small Chili
½ Red or green bell pepper
8 ounce Tempeh, cubed
1 pinch Fennel seeds
1 teaspoon Salt
½ teaspoon Black pepper
2 Scallions, chopped

Preparation:

Saute rice & coconut in 2 ½ tb oil for 2 to 3 minutes, stirring constantly. Add water & cinnamon stick. Cover pot & bring to a boil.
Reduce heat & simer for 40 minutes, or till all the water has evaporated.

Cook black-eyed peas with bay leaves (1 c dried = 2 c cooked) in salted water for 20 minutes or till tender. Drain & remove bay leaves. Keep warm.

Saute onion & garlic in oil til lonions soften. Stir in chili & bell pepper & saute for a couple of minutes. Add the tempeh, fennel, salt & pepper & lower heat. Stir frequently & cook covered til the tempeh is golden brown & a littel crisp.

Combine all the ingredients & serve with hot sauce. Alternately, combine everything & toss in a moderate oven for 10 minutes to warm everything through. Top with scallions.

"Sundays at Moosewood Restaurant Cookbook"

RICE AND BEAN CASSEROLE

Servings: 4 servings

Ingredients:

3 cub Pink beans, cooked
2 ½ cub Brown rice, cooked
6 ounce Tomato paste
1 cub Cottage cheese, lowfat
¼ cub Onion, chopped
1 cub Milk
¼ cub Wheat germ
1 tablespoon Parsley, chopped
2 Garlic cloves
1 teaspoon Tamari soy sauce
¼ teaspoon Nutmeg, ground
¼ teaspoon Basil
¼ cub Sesame seeds(less or more, to taste)

Preparation:

Mix the beans, rice and tomato paste. Blend the garlic, onion, milk and soy sauce. Combine everything but sesame seeds into a baking dish. Shake the sesame seeds on top. Bake at 350 degrees F. for 40 min.

Optional additions: 1 egg, about ¼ t rosemary, about 1 t molasses, grated parmesan cheese on top, mace (to taste).

NOTES:

* A vegetarian bean, rice and cheese casserole. Yield: Serves 4-6.

* Substitutions: (I have not tried all combinations!)

: o beans: pinto or almost any kind
: o rice: barley for some or all
: o cottage cheese: plain yoghurt or tofu
: o wheat germ: grape nuts, bulgur wheat, oatmeal, etc.
: o milk: anything from water to whole milk : o nutmeg: cinnamon
: o egg: tapioca flour and starch paste
: o molasses: blackstrap molasses or honey

: Difficulty: easy.
: Time: 15 minutes preparation (if rice is already cooked), 45 minutes cooking.
: Precision: approximate measurement OK.

: Dave Dameron dameron@glacier.ARPA
: Organization: Stanford University, IC Laboratory : If you have rocks in your head, open a quarry.

: Copyright (C) 1986 USENET Community Trust

RICE AND CHICKEN [OR TURKEY]

Servings: 1 servings

Ingredients:

¾ cub Brown Rice -- * see note
1 2/3 cub Liquid -- (water + chicken
Bro
1 teaspoon Curry Powder
¼ teaspoon Red Pepper Flakes
3 small Carrots -- sliced
1 Stalk Celery -- chopped
1 small Leek Or Onion, Chopped --
(mostly white part)
1 cub Fresh Kale -- chopped
½ cub Fresh Mushrooms -- chopped
5 ounce Cooked Chicken Or Turkey --
Chopped
2/3 cub Frozen Peas

Preparation:

* (use white if you prefer, but since it doesn't take as long to cook, you may want to cook the vegetables a bit before adding the rice.)

Put rice and liquid in a medium saucepan and bring to a boil. Add curry, pepper flakes, carrots, celery, leek, kale and mushrooms. Return to a boil, reduce heat, cover and simmer for 35-40 minutes, or until most of the liquid is absorbed. Add meat and peas, and cook another 5 minutes.
Serve. This served 2 very (!) hungry adults. You could probably stretch it to 3 by adding a bit more rice and liquid

Recipe By : herl jennifer l <jenherl@UX1.CSO.UIUC.EDU>

RICE AND LENTIL SALAD

Servings: 1 servings

Ingredients:

1 cub Wild rice
1 cub Long grain brown rice
1 cub Green (French) lentils

COMBINE WITH:
1 each Red, yellow, green bell
Pepper, chopped
2 cub Small cherry tomatoes
1 Or 2 carrots
¼ cub Chopped fresh basil (more or
Less)
1 To 2 tablespoon or chopped
Fresh mint

DRESSING:
Nonfat tomato-herb
Red wine vinegar

Preparation:

Cook grains separately, in 2 cups water, until done, 45 minutes or less.

For the dressing, I used a prepared nonfat tomato-herb dressing (Trader Joe's) mixed about half and half with red wine vinegar because I generally find prepared nonfat dressings too thick and too sweet for my taste. I didn't measure, but I used perhaps half a cup, maybe as much as a cup, total, just enough to moisten everything.

I let it sit in the refrigerator all day, to let the flavors mix. I don't know how many people it served--it filled a large bowl-- but there wasn't any left over after the potluck (and while I was glad that everyone liked it, I was sorry not to have some to take home).

Jane Colman, jane@netcom.com. Fatfree Digest [Volume 10 Issue 49], Sept.
29. 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. H cook separately:

RICE AND LENTILS

Servings: 4 servings

Ingredients:

1 medium Onion, chopped
2 Garlic Cloves, minced
2 tablespoon Vegetable Oil
1 teaspoon Ground Turmeric
½ teaspoon Paprika
¼ teaspoon Ground Cloves
¼ teaspoon Ground Cinnamon
¼ teaspoon Ground Coriander
¼ teaspoon Ground Black Pepper
¼ teaspoon Salt
1 cub Brown Rice, uncooked
1 cub Dried Lentils, sorted andwashed
4 cub Water

Preparation:

Saute the onion and garlic in the oil in a large saucepan. Add the spices and cook over low heat for 4 minutes. Add the rice and lentils and stir to mix well. Pour in the water. Bring to a boil, turn the heat to low and cook for 45 to 50 minutes, or until the rice and lentils are tender.

One Serving = Calories: 232 Carbohydrates: 34 Protein: 10 Fat: 8 Sodium:
262 Potassium: 325 Cholesterol: 0

Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + 1 Fat Exchange

Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D.

Shared by: Norman R. Brown

RICE AND PEAS WITH TEMPEH

Servings: 6 servings

Ingredients:

2 cub Uncooked brown rice
½ cub Unsweetened coconut
2 ½ tablespoon Oil
4 cub Water
½ Cinnamon stick
2 cub Cooked black-eyed peas
3 Bay leaves
1 medium Onion, chopped
3 Garlic cloves, minced
¼ cub Vegetable oil
½ small Chili
½ Red or green bell pepper
8 ounce Tempeh, cubed
1 pinch Fennel seeds
1 teaspoon Salt
½ teaspoon Black pepper
2 Scallions, chopped

Preparation:

Saute rice & coconut in 2 ½ tb oil for 2 to 3 minutes, stirring constantly. Add water & cinnamon stick. Cover pot & bring to a boil.
Reduce heat & simer for 40 minutes, or till all the water has evaporated.

Cook black-eyed peas with bay leaves (1 c dried = 2 c cooked) in salted water for 20 minutes or till tender. Drain & remove bay leaves. Keep warm.

Saute onion & garlic in oil til lonions soften. Stir in chili & bell pepper & saute for a couple of minutes. Add the tempeh, fennel, salt & pepper & lower heat. Stir frequently & cook covered til the tempeh is golden brown & a littel crisp.

Combine all the ingredients & serve with hot sauce. Alternately, combine everything & toss in a moderate oven for 10 minutes to warm everything through. Top with scallions.

"Sundays at Moosewood Restaurant Cookbook"

RICE AND PINE NUTS

Servings: 8 servings

Ingredients:

1 cub Uncooked brown rice
1 medium Onion, chopped(about ½ cup)
2 Cl Garlic, finely chopped
2 tablespoon Vegetable oil
2 ½ cub Water
½ cub Raisins
1 tablespoon Chicken Bouillon granules
½ teaspoon Dry mustard
⅛ teaspoon Pepper
1 Jars (1 ounce) pine nuts
¼ cub Chopped fresh parsley

Preparation:

Cook rice, onion and garlic in oil, stirring frequently, in 2-quart saucepan over medium heat about 5 minutes or until onion is tender. Stir in water, raisins, bouillon granules, mustard and pepper. Heat to boiling; reduce heat. Cover and simmer about 45 minutes or until rice is tender and water is absorbed. Stir in pine nuts and parsley. 8 SERVINGS (ABOUT ½ CUP EACH); 185 CALORIES PER SERVING.

RICE CASSEROLE W/PINE NUTS, TOMATOES

Servings: 6 servings

Ingredients:

1 tablespoon Olive oil
1 medium Onion; chopped
1 Green bell pepper; cut in½" squares
1 large Carrot; quartered length-wise and chopped
3 small Celery ribs;cut in ½-inchpieces
3 Garlic cloves; minced
2 Bay leaves
¼ teaspoon Brown sugar
1 ½ teaspoon Paprika
1 teaspoon Salt
1 cub Long-grain brown rice
1 ½ cub Tomatoes;sliced
1 cub ;water
¼ cub Currants or raisins
½ cub Pine nuts or almonds;toasted
Lemon wedges

Preparation:

Preheat oven to 350 degrees.Lightly oil an 8- by 10-inch baking dish.

Heat oil in a large skillet. Add vegetables, garlic,herbs, and 2/4 cup parsley. Saute over medium-high heat for 6 minutes. Add sugar, paprika, salt and rice. Cook 1 minute. Add tomatoes, water and currants or raisins.
Bring to a simmer.

Transfer to baking dish, cover and bake until rice is tender, about 1 ½ hours. Toss with pine nuts or almonds and remaining parsley. Garnish with lemon wedges. Serves 4 to 6.

Per serving: 479 cal; 9 gprot; 12 g fat; 83 g carb; 0 chol; 592 mg sod; 7 g fiber; vegan

Vegetarian Times, Nov 93/MM by DEEANNE

RICE CON QUESO

Servings: 6 servings

Ingredients:

3 cub Cooked brown rice (1 ½cups uncooked), cooked with
Salt and pepper
1 1/3 cub Cooked black beans orblackeyed peas, pintobeans,
Etc. (about ½ cupuncooked)
3 Cloves garlic, minced
1 large Onion, chopped
1 small Can chiles, chopped
½ pound Ricotta cheese, thinned witha little low fat milk or
Yogurt until spreadable
¾ pound Shredded Monterrey Jackcheese
½ cub Shredded cheddar cheese

Preparation:

Garnishes (optional): chopped black olives, onions, fresh parsley

Preheat oven to 350 degree F. Mix together rice, beans, garlic, onion, and chilies. In a casserole, spread alternating layers of the rice-beans mixture, ricotta cheese, and jack cheese, ending with a layer of rice and beans. Bake for 30 minutes. During the last few minutes of baking, sprinkle cheddar cheese over the top. Garnish before serving.

Complementary protein: rice and beans and milk products

From: DIET FOR A SMALL PLANET by Frances Moore Lappe' ISBN 0-345-30691-0.
Random House, New York. 1971-82 Posted by: Karin Brewer, Cooking Echo, 7/92

RICE CRUST FOR PIZZA

Servings: 1 servings

Ingredients:

3 cub Cooked Brown Rice
2 Eggs; beaten
1 cub Grated Mozzarella Cheese

Preparation:

Mix the rice with eggs and cheese. Press into 10" pizza pan. Bake for 20 minutes at 450*. Put on sauce and toppings of your choice; bake 10 minutes longer.
PROTEIN: 45.4 grams; CALORIES: 1066

These are all from the _Whole_Foods_For_The_
_Whole_Family_Cookbook_.

From: SANDRA MAY Refer#: NONE Conf:
(1010) F-COOKING

RICE NUT LOAF

Servings: 6 servings

Ingredients:

3 cub Cooked brown rice
8 ounce Sharp Cheddar cheese shredded
4 Eggs; lightly beaten
1 medium Onion; chopped
1 cub Shredded carrots
½ cub Italian-style breadcrumbs
¼ cub Chopped walnuts
¼ cub Chopped sunflower kernals
¼ cub Sesame seeds
½ teaspoon Salt
¼ teaspoon Ground black pepper
16 ounce Spaghetti sauce (optional)

Preparation:

Combine rice, cheese, eggs, onion, carrots, breadcrumbs, walnuts, sunflower kernals, sesame seeds, salt and pepper; pack into greased 9-inch loaf pan. Bake at 350 degrees F. for 50 to 60 minutes until firm. Let cool in pan 10 minutes; unmold and slice. Serve with heated spaghetti sauce.

Each serving provides:
* 444 calories
* 20.2 g. protein
* 25.9 g. fat
* 33.6 g. carbohydrate
* 2.5 g. dietary fiber
* 187 mg. cholesterol
* 546 mg. sodium

Source: "Veg-able Rice"
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

RICE POLAF SALAD

Servings: 4 servings

Ingredients:

2 cub Turkey, cooked and diced
1 ½ cub Brown rice, cooked
1 cub Garbanzo beans, cooked
1 cub Red kidney beans, cooked
2 Apples, cored and chopped
½ cub Celery, sliced
1 Green pepper, chopped
½ cub Plain green olives, sliced
¼ cub Green onion, sliced
¼ cub Parsley, diced

Preparation:

Combine all ingredients and toss together. Chill 1 hour. Just before serving, pour dressing of your choice over salad. Toss and serve.

RICE PUDDING (BECKER)

Servings: 4 sweet ones

Ingredients:

1 cub Low-fat milk;
1 Packet butter buds;
2 Eggs;
2 tablespoon Sugar;=OR=-
3 package Of sugar substitute;
1 teaspoon Lemon peel; grated
1 teaspoon Vanilla;
½ teaspoon Uncooked brown rice;
¼ cub Raisins;

Preparation:

Preheat ovenm to 325 degrees. Heat milk in saucepan. Add Butter Buds and stir unitl dissolved. Heat until mixture simmers. Remove from heat. In separate bowl, beat eggs unmitl frothy. Add sugar, lemon peel, vanilla and nutmeg. Add to milk mixture. Add rice and raisins. Mix well. Pour into 1-quart baking dish. Sprinkle with additional nutmeg. Bake for 30 minutes, or until knife inserted near center comes out clean.

Source: Cooking for the Health Of It by Gail L. Becker, R.D. Brought to you and yours via Nancy O'Brion and Her Meal-Master

RICE PUDDING 1

Servings: 6 servings

Ingredients:

2 cub Brown rice,cooked
¾ cub Skim milk
¾ cub Water
2 tablespoon Honey
1 teaspoon Vanilla extract
2 teaspoon Cinnamon

Preparation:

Combine and bake covered for 45 mins or till set.

Recipe By : Net

RICE SALAD #2

Servings: 6 servings

Ingredients:

½ cub Cauliflower florets
½ cub Broccoli florets
½ cub Fresh corn kernels
2 cub Long grain brown rice;cooked
1 cub Firm tofu; mashed
2 tablespoon Tahini
1 tablespoon Canola or olive oil
1 tablespoon Umeboshi paste
2 tablespoon Brown rice vinegar
1 cub ;water
¼ cub Fresh parsley; chopped

Preparation:

Steam cauliflower and broccoli until tender. Set aside.

Boil corn until tender but still crisp. Drain corn and add to cauliflower and broccoli.

Mix rice with vegetables.

Blend tofu tahini oil, umeboshi paste, vinegar, water and parsley in a small saucepan.

Heat for 5 minutes, let cool and pour over rice and vegetables.

Chill and serve.

Per serving: 212 cal; 11 g prot; 25 mg sod; 27 g carb; 10 g fat; 0 mg chol; 136 mg calcium

From DEEANNE's recipe files

RICE SALAD WITH WASABI DRESSING

Servings: 4 servings

Ingredients:

DRESSING:
2 teaspoon Wasabi powder*
1 tablespoon Soy sauce
¼ cub Rice wine vinegar
1 tablespoon Sesame oil
1 teaspoon Sugar
1 teaspoon Ground white pepper
½ teaspoon Grated lemon zest

SALAD:
3 Green onions
1 Sweet red bell pepper
1 small Cucumber; peeled
2 cub Cooked white or brown rice

Preparation:

*Wasabi powder can be found in Oriental food markets

For dressing, mix wasabi powder with 1 t. warm water and let stand 10 minutes. Combine all dressing ingredients and and whisk until smooth. For salad, thinly slice green onions on the diagonal. Core, seed and dice red pepper. Cut the cucumber in half lengthwise and scoop out seeds. Cut cucumber crosswise into crescent-shaped slices. Add vegetables and rice to dressing and toss well.

Shared by CINDI SHEAHAN Prodigy ID# PKRX18B.

RICE SOUP FLORENTINE

Servings: 5 servings

Ingredients:

1 cub Quick cooking brown rice
¼ teaspoon Sea salt
4 ½ cub Water
½ cub Chopped leek tops
1 cub Thinly sliced scallions
4 teaspoon Minced fresh garlic
5 teaspoon Vegetable bouillon powder
½ teaspoon Ground black pepper
1 tablespoon Olive oil
1 cub Frozen chopped spinach thawed

Preparation:

Cook brown rice with a pinch of salt in 1-½ cups of boiling water for 10 minutes. Remove from heat and set aside.

In a large saucepan, saute leeks, scallions, garlic, bouillon, remaining salt and pepper in oil until vegetables are soft, about 10 minutes.

Add spinach, cooked rice (and any water not absorbed by rice) and remaining 3 cups water. Heat through and serve hot.

Per serving: 181 cal, 4 g prot, 348 mg sod, 32 g carb, 4 g fat, 0 mg chol, 81 mg calcium

Source: Brother Ron Pickarski - Friendly Foods, Ten Speed Press, 1991 Typed for you by Karen Mintzias

RICE STUFFED FLOUNDER

Servings: 4 servings

Ingredients:

1 Onion,small,chopped
1 cub Mushrooms,sliced
1 tablespoon Margarine
1 cub Chicken broth
½ cub Half-and-half
1 ½ tablespoon Cornstarch
1 teaspoon Dill weed
1 ½ cub Brown rice
¾ cub Carrot,grated
¾ cub Zucchini,grated
4 Flounder fillets (4 oz)
¼ teaspoon Salt
¼ teaspoon Paprika

Preparation:

1. Heat oven to 350'F. Brown onion and mushrooms in hot margarine.¶ 2. Mix broth, half-and-half, cornstarch and dill; add to pan. Bring to boil.¶
3. Add rice; return to boil. Reduce heat; cover. Simmer 5 minutes. Remove from heat. Stir in carrot and zucchini. Let stand 5 minutes.¶ 4. Stuff fish with mixture and sprinkle with salt and paprika. Bake fish over any remaining mixture 15-20 minutes.

RICE SUMMER SALAD

Servings: 8 servings

Ingredients:

4 cub Brown rice, long-grain; cook
½ cub Cider vinegaror wine vinegar
¼ teaspoon Dry mustard
1 teaspoon Tarragon
6 Green onions; chopped fine
2 Celery; chopped
1 large Green bell pepper; chopped
1 large Tomato
1 cub Green peas, frozen; cooked
5 tablespoon Pimiento; diced
¼ cub Fresh parsley
1 Cucumber; optional

Preparation:

Recipe by: McDougall Plan Mix vinegar, mustard, and tarragon. Pour over the cooked rice. Mix well. If rice is warm, let cool to room temperature before adding remaining ingredients. When rice is cool, add remaining ingredients.
Toss gently. Cover and refrigerate at least 2 hours before serving.

HELPFUL HINTS: For a variation, substitute basil or dill weed for the tarragon. Short-grain brown rice also may be used. Serve as a cool main dish for a hot summer's evening, either plain or piled on lettuce leaves and garnished with tomatoes and watercress.
From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

RICE WITH BLACK BEANS

Servings: 1 servings

Ingredients:

1 medium Onion, chopped
2 Cloves garlic
1 can (14.5 oz.) stewed tomatoes
1 can (15 oz.) black beans, rinsed
And drained
2/3 cub Water
½ teaspoon Oregano
1 ½ cub Minute Brown Rice

Preparation:

Saute onions and garlic in a small amount of liquid (the original recipe called for oil, but I just used a little water) until tender. Stir in tomatoes, beans, water, and oregano. Bring to a boil. Stir in rice.
Return to boil. Reduce heat, cover, and simmer for 5 minutes. Remove from heat. Let stand 5 mintes.

That's it! ENJOY!! :)

From: Michele <KAMSW@asuvm.inre.asu.edu> Fatfree Digest [Volume 9 Issue 15] July 6, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

RICE WITH SPINACH HERBS & CHEESE

Servings: 4 servings

Ingredients:

1 cub White or brown rice
Salt and pepper; to taste
1 pound Fresh spinach
1 tablespoon Olive oil
1 Onion; minced
1 Garlic clove; minced
1 teaspoon Chopped thyme
¼ cub Minced parsley
1 pinch Red pepper flakes
¼ pound Grated provolone cheese
3 Eggs; beaten (optional)

Preparation:

PREHEAT OVEN TO 350F. Cook rice in salted water until tender but still undercooked (15 minutes for white rice, 30 minutes for brown). Drain, rinse with cold water, drain again and set aside. Wash spinach and remove stems.
Cook spinach in the water that clings to the leaves, until wilted. Cool and chop coarsely. Heat the oil, add the onion and saute until softened. Add the garlic and thyme. Combine all the ingredients together and season with salt and pepper to taste. Lightly oil a baking dish and add the spinach mixture. Drizzle more oil over the top, if desired. Cover with foil and bake for 25 minutes. Remove foil and cook for 5 minutes more.

DEBORAH MADISON - PRODIGY GUEST CHEFS COOKBOOK

RICE WITH SPINACH, HERBS AND CHEESE

Servings: 4 servings

Ingredients:

1 cub White or brown rice
Salt and pepper; to taste
1 pound Fresh spinach
1 tablespoon Olive oil
1 Onion; minced
1 Garlic clove; minced
1 teaspoon Chopped thyme
¼ cub Minced parsley
1 pinch Red pepper flakes
¼ pound Grated provolone cheese
3 Eggs; beaten (optional)

Preparation:

PREHEAT OVEN TO 350F. Cook rice in salted water until tender but still undercooked (15 minutes for white rice, 30 minutes for brown). Drain, rinse with cold water, drain again and set aside. Wash spinach and remove stems.
Cook spinach in the water that clings to the leaves, until wilted. Cool and chop coarsely. Heat the oil, add the onion and saute until softened. Add the garlic and thyme. Combine all the ingredients together and season with salt and pepper to taste. Lightly oil a baking dish and add the spinach mixture. Drizzle more oil over the top, if desired. Cover with foil and bake for 25 minutes. Remove foil and cook for 5 minutes more.

RICE, ORANGE AND PECAN SALAD

Servings: 6 servings

Ingredients:

3 cub Cooked brown rice
1 cub Orange juice
1 cub Orange sections, or cannedmandarin orange sections
½ cub Golden raisins
½ cub Cider vinegar
2 tablespoon Olive oil
2 tablespoon Pecan halves, toasted
Salt and Pepper, to taste

Preparation:

Toss all ingredients together. Serve at room temperature.

RICE-VEGETABLE ORIENTAL SALAD

Servings: 4 servings

Ingredients:

½ cub Cauliflower, chopped
½ cub Broccoli, chopped
½ cub Carrots, chopped or sliced
½ cub Snow peas, chopped or sliced
½ cub Onions, chopped or sliced
2 tablespoon Soy sauce
2 ½ cub Cooked Quick Brown Rice
1 teaspoon Cider vinegar
1 dash Ginger and lemon juice

Preparation:

Cut the vegetables into ½-inch cubes. Place the vegetables in a heavy saucepan with the soy sauce. Cover and simmer over low heat for 5 to 7 minutes until the vegetables are barely tender. Cool and add the remaining ingredients. Chill before serving. Makes 4 servings.

Variations -- Add ½ cup of the following: Sliced water chestnuts, chopped mushrooms, bean sprouts, pineapple chunks.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

RICHARD FOXTON'S VEGETARIAN MEATLOAF

Servings: 6 servings

Ingredients:

1 cub Lentils - raw, brown
¼ cub Wheat germ
1 cub Breadcrumbs - whole wheat
½ cub Brown rice
1 Onion - small, minced
3 Eggs
1 cub Clove - crushed
1 teaspoon Thyme
1 tablespoon Soy sauce
4 tablespoon Tomato sauce
1 tablespoon Olive oil
2 tablespoon Tabasco sauce

Preparation:

Contributed to the echo by: Fred Towner Originally from: Calgary Suns' Great Meatloaf Recipe Search - Monday, June 4, 1990 Submitted by Richard Foxton Richard Foxton's Vegetarian Meatloaf Cover lentils with water and cook on a low boil for 1-½ hours or until tender. Mash lentils coarsely and combine with remaining ingredients. Pour into well greased loaf pan and bake, covered, at 350 F for 45 minutes. Remove cover and continue to cook for 15 minutes or until loaf is firm to the touch. Serve with your favourite sauce.

Servings: 6

RISOTTO *** (DMDG94A)

Servings: 4 servings

Ingredients:

½ cub Chopped scallions
1 cub Uncooked brown rice
2 tablespoon Olive oil
2 cub Chicken broth
1 cub Green peas
1 teaspoon Dried rosemary
1 teaspoon Dried oregano

Preparation:

saute scallions and rice in hot oil in large skillet for about 3 minutes.
Stir in broth and bring to a boil. Remove from heat. Pour mixture into a 1 ½ qt casserole. Stir in peas and herbs. Cover, bake at 400 for 20-25 minutes. Liquid should be absorbed. FROM: SONDRA PETERSON (DMDG94A)

RIVERSIDE KEDGEREE

Servings: 4 servings

Ingredients:

½ pound Cold cooked salmon or trout*
1 large Cucumber
1 bunch Watercress
¼ pound Shelled young peas
8 ounce Brown rice
2 ounce Butter
A little caster sugar
A little tarragon vinegar

Preparation:

*Note: Salmon, sea trout or river trout may be used (farmed trout is unsuitable - its texture is too soft).

Peel and seed the cucumber and cut the flesh into pieces no larger than matchsticks. Sprinkle with ½ teaspoon each salt and caster sugar and 1 teaspoon tarragon vinegar. Toss lightly and set aside for at least 40 minutes, or all day if you prefer, to draw out some of the cucumber juices.
Drain well and pat dry.

Cook the rice in double its volume of boiling salted water or, better still, in fish stock. It will take about 35 minutes to become tender.
Towards the end of this time cook the vegetables. Boil the peas in a little lightly sugared water. Melt the butter in a flameproof casserole, add the sticks of cucumber and cook over medium-low heat for 2 minutes, just stirring occasionally. Break the skinned and boned fish into big flaky chunks. Lay the fish on top of the cucumber - don't stir it in.
Cover the casserole and reduce heat as low as possible. Leave to cook, just shaking the casserole occasionally, until the cucumber is tender and the fish is well heated through - 4 minutes or so. Meanwhile put the watercress into a food-processor and reduce it to green flecks.

To assemble the kedgeree, add the prepared watercress, peas and cooked rice to the buttery fish and cucumber mixture. Immediately draw the casserole away from the heat and season it generously with sea salt and freshly ground black pepper. Toss the ingredients gently but thoroughly to mix them well and serve straight away with a large fresh green salad, or with a tomato salad if you prefer. Serves 4-6.

Source: Philippa Davenport in "Country Living" (British), June 1987. Typed for you by Karen Mintzias

ROAST GARLIC BROAD BREAN & SAFFRON SOUP

Servings: 6 servings

Ingredients:

125 g Long grain brown rice
400 ml Water
1 teaspoon Salt
⅜ g Saffron strands
20 large Garlic cloves
1 ½ tablespoon Olive oil
1 kg Broad beans
1 ¼ l Chicken stock

Preparation:

Typed for you by Kaz Dunkley.

Preparation: Shell the broad beans

Put the rice in a saucepan with the water, salt and saffron. Bring to the boil, then reduce the heat and simmer for 30 minutes or until all the water has been absorbed and the rice is tender.

Meanwhile, preheat the oven to Gas Mark 5/190C/375F. Put the garlic cloves in a small roasting tin with the oil and roast in the oven for 10-15 minutes or until they are soft and golden but not brown. Turn them once to make sure they do not brown underneath.

Add the beans to the rice, pour on the stock and bring to the boil. Add the garlic cloves and their oil, reduce the heat and simmer for 15 minutes.
Remove from heat, cool a little then puree in a food processor or blender.
Taste and season to taste, then serve immediately. Internet posted: 8/95 by joell@mpx.com.au

ROASTED TOMATO AND RICE SALAD

Servings: 4 servings

Ingredients:

2 Tomatoes
3 cub White or Brown Rice; cooked

DRESSING:
1/3 cub Olive Oil
¼ cub Wine Vinegar
1 Lemon; juice of
¼ cub Parsley; chopped
Salt
Pepper

Preparation:

Roast the tomatoes over the high flame of a gas range or a broiler. Turn every 20 seconds, so skins blister evenly. Peel by running under cold water and rubbing with your fingers. Chop the tomatoes coarsely and toss with warm rice. Mix the dressing ingredients together and toss with the rice and tomatoes. Season with salt and pepper to taste.

Per serving: 349 calories, 4 g protein, 42 g carbohydrate, 19 g fat, 3 g saturated fat, 7 mg sodium, 4 g fiber, no cholesterol.

Source: San Francisco Chronicle Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

SASSY BEAN AND BULGUR

Servings: 2 servings

Ingredients:

1 ½ tablespoon Sunflower oil
3 ounce Kidney beans; cooked
3 ounce Bulgur; cooked
3 ounce Brown rice; cooked
3 ounce Mushrooms; sliced
3 ounce Carrots; sliced
1 ounce Scallions; chopped
1 ounce Tomato sauce
½ teaspoon Oregano
½ teaspoon Salt
3 ounce Spinach leaves

Preparation:

Preheat oven to 350 degrees. Lightly grease 4 x 8 baking pan with sunflower oil. Combine all ingredients together except spinach leaves. Mix well. Transfer to a baking pan and place in oven for 20 minutes. Serve on bed of spinach leaves.

From DEEANNE's recipe files

SCRAPPLE CROQUETTES

Servings: 4 servings

Ingredients:

1 cub Scrapple
Salt, pepper
1 cub Cooked brown rice or mashedpotatoes
1 Egg beaten
2 Eggs hard boiled
½ cub Whole-wheat bread crumbs
1 teaspoon Minced parsley

Preparation:

Mix the scrapple, the rice or potatoes, and the hard-boiled eggs, chopped fine. Season with parsley, salt, and pepper. Shape into croquettes with beaten egg and bread crumbs; fry in deep fat.

SESAME VEGETABLE RICE

Servings: 4 servings

Ingredients:

1 cub Brown rice, cooked
Unrefined vegetable oil,as needed
3 cub Thinly sliced mixedvegetables (whatever'savailable; carrots, celery,broccoli, squash, cabbage,beans, mushrooms)
¼ cub Sesame seeds
1 tablespoon Bragg's Liquid Aminos

Preparation:

When rice is almost ready, toast sesame seeds in a dry, heavy skillet over medium heat until they brown and smell fragrant. Set them aside in a small bowl.

In the same skillet saute vegetables in 1 tablespoon oil, beginning with those that take longest to cook. You can also stir-fry them with a small amount of liquid, covered. Do not overcook; vegetables are ready when heated through.

Serve vegetables over rice, sprinkled with seasme seeds and topped with liquid aminos to taste.

SHRIMP & CASHEW STIR-FRY

Servings: 4 servings

Ingredients:

1 pound Medijum sized shrimp uncook
1/3 cub Dry roasted cashews
3 tablespoon Peanut oil
1 medium Onion, slivered
½ cub Celery sliced
6 ounce Mushrooms sliced
1 Clove garlic, minced
1 teaspoon Cornstarch
2 tablespoon Soy sauce
¼ cub Chicken stock
2 cub Shredded fresh spinach
¼ pound Pea pods
Cooked brown rice

Preparation:

1) Shell and devein the shrimp, set aside.

2) Stir cashwews in heated oil in a large frying pan until they give off a nutlike aroma and begin to brown. Remove with a slotted spoon and reserve.
To same oil add onion and celery. Cook, stirring occasionally, over medium-high heat until onions are translucen, about 3 minutes. Add mushrooms and cook until they become brown. Mix in garlic and shrimp, stirring until shrim turn pink.

3) Mix cornstarch smoothly with soy sauce and chicken stock. To shrimp mixture add the spinach and peas sit 30 seconds. Mix in constarch mixture, stirring just until thicken. Taste, add salt, if needed. Sprinkle with reserved cashews.

4) Serve shrimp over brown rice.
Submitted By COOK4U@VIVANET.COM On THU, 14 SEP 1995 055054 -0400

SHRIMP AND CASHEW STIR-FRY

Servings: 4 servings

Ingredients:

1 pound Medijum sized shrimp uncook
1/3 cub Dry roasted cashews
3 tablespoon Peanut oil
1 medium Onion, slivered
½ cub Celery sliced
6 ounce Mushrooms sliced
1 Clove garlic, minced
1 teaspoon Cornstarch
2 tablespoon Soy sauce
¼ cub Chicken stock
2 cub Shredded fresh spinach
¼ pound Pea pods
Cooked brown rice

Preparation:

1) Shell and devein the shrimp, set aside.

2) Stir cashwews in heated oil in a large frying pan until they give off a nutlike aroma and begin to brown. Remove with a slotted spoon and reserve.
To same oil add onion and celery. Cook, stirring occasionally, over medium-high heat until onions are translucen, about 3 minutes. Add mushrooms and cook until they become brown. Mix in garlic and shrimp, stirring until shrim turn pink.

3) Mix cornstarch smoothly with soy sauce and chicken stock. To shrimp mixture add the spinach and peas sit 30 seconds. Mix in constarch mixture, stirring just until thicken. Taste, add salt, if needed. Sprinkle with reserved cashews.

4) Serve shrimp over brown rice.

SIMPLE BROWN RICE

Servings: 4 servings

Ingredients:

1 cub Brown rice
2 ½ cub Liquid (water, stock, juice)
1 tablespoon Butter
1 teaspoon Salt (optional)

Preparation:

PLACE RICE, LIQUID, BUTTER and salt in a 2-to-3-quart saucepan. Bring to the boil; stir once or twice. Reduce heat, cover, and simmer 45-to-50 minutes, or until rice is tender and liquid is absorbed. Fluff with a fork.

SIMPLY SUMPTUOUS SHRIMP

Servings: 4 servings

Ingredients:

¼ cub Butter
1 Large green pepper, seeded
& chopped
1 Onion, chopped
1 Clove garlic, minced
1 can (28 oz) stewed tomatoes
1 pint Clam juice
1 cub Dry white wine
½ cub Water
1 cub Brown rice
1 pound Cooked medium shrimp
1 can (6 ½ oz) minced clams,
Drained
1 cub Feta (or mozzarella)
Cheese, crumbled

Preparation:

In large skillet, melt butter. Add green pepper, onion and garlic; saute about 5 minutes. Add tomatoes, clam juice, wine, water and rice. Boil at medium heat 25-30 minutes until rice is cooked. Add shrimp and clams.
Reduce heat to simmer for 3 minutes. Sprinkle cheese on top and serve.

SLOPPY JOE TAMALES

Servings: 9 servings

Ingredients:

1 Basic Masa Dough recipe
18 Corn husks or parchmentpapers

FILLING:
1 pound Tempeh burgers; prepared;crumbled
1 ½ cub Tomato paste
2 teaspoon Vinegar, brown rice
3 teaspoon Tamari
5 teaspoon Canola or safflower oil
3 tablespoon Onion flakes, dried
2 teaspoon Oregano
1 ½ teaspoon Basil

Preparation:

To make filling: Combine filling ingredients in a mixing bowl. Stir to combine.

Fill and cook tamales according to "Tamales: Basic Procedure".

Per serving (2 tamales): 452 cal; 12 g prot; 277 mg sod; 78 g carb; 9 g fat; 0 mg chol; 69 mg calcium

Vegetarian Gourmet, Summer 1993/MM by DEEANNE

SMOKED MACKEREL WITH NUTS, GRAPES & BROWN RICE

Servings: 6 servings

Ingredients:

2 small Smoked mackerelOR- smoked trout
2 ½ ounce Chopped, toasted hazelnutsOR- walnuts
1 pound Seedless grapes
½ pound Brown rice
Fresh mint or watercress
2 Lemons
A little sunflower oil
½ pint Creamy yoghurt (or more)

Preparation:

Cook the rice in double its volume of fast boiling salted water. Refresh it and dress it with 3 tablespoons lemon juice, 1 tablespoon oil and plenty of salt and pepper. Stir in the nuts and 5-6 tablespoons chopped mint or watercress. (Watercress is good but mint is even better for this dish.) Press the mixture firmly into a lightly oiled ring mould, cover and chill for a couple of hours or more.

Close to serving time, halve the grapes and toss them in the juice of half a lemon plus scant 1 tablespoon oil. Add some mint or watercress sprigs.
Skin, bone and flake the fish and mix it in gently. Unmould the ring of rice, put some of the fish and grape mixture into the centre and garnish with sprigs of mint or watercress. Serve the rest of the fish mixture in a separate bowl, and hand round the well-chilled yoghurt in a second bowl.

Source: Philippa Davenport in "Country Living" (British), January 1988.
Typed for you by Karen Mintzias

SOUTH OF THE BORDER PIE

Servings: 6 servings

Ingredients:

1 cub Onion, chpd
1 tablespoon Oil
1 teaspoon Chili powder, up to 2t
1 teaspoon Cumin
½ teaspoon Garlic powder
¼ teaspoon Salt
15 ounce Cn red kidney beans, drained
1 ½ cub Cooked brown rice
1 cub Cheddar cheese, shredded
¾ cub Milk
2 Eggs, beaten

Preparation:

In saucepan, cook onion in oil. Stir in chili powder, cumin, garlic, and salt. Cook 1 min. Cool. Stir in beans, rice, cheese, milk, and eggs. Spray a 10" microwave-safe pie plate with nonstick spray. Add rice mixture. Cook, uncovered, 50% power, 22-24 mins or until center is just set, giving dish a quarter turn, twice. Let stand 10 mins. Garnish with chopped green pepper and serve with salso if desired.

SOY NOG

Servings: 4 servings

Ingredients:

1 cub Peeled & cubed butternut squash
2 cub Vanilla soy milk
3 tablespoon Brown rice syrup
2 ½ tablespoon Fruit flavoured lecithin granules
¼ teaspoon Nutmeg
¼ teaspoon Vanilla extract
4 tablespoon Unsalted mirin, optional

Preparation:

Steam squash for 20 minutes or till soft. Drain & let cool for 5 minutes.
Transfer to a blender, add remaining ingredients & blend till smooth.
Refrigerate for 30 minutes.

SOYBEAN-LENTIL-RICE LOAF

Servings: 1 loaf

Ingredients:

1 cub Cooked AM Soybeans
1 cub Cooked AM Lentils
1 cub Cooked AM Medium Brown Rice
¾ cub Soy milk, water, or stockOR- gravy
1 medium Onion; finely chopped
2 Garlic clove finely chopped
2 Egg whites; beaten
¼ cub Tomato puree
2 Celery stalks; chopped
2 teaspoon Sea salt (optional)
1 cub AM Wheat Germ
½ teaspoon Onion powder
½ teaspoon Chili powder

Preparation:

In a large mixing bowl, mash soybeans and lentils well. Add the rest of the ingredients and mix well. Turn into an oiled loaf pan. Bake in preheated oven for 1 hour. Serve as is, or top with tomato puree.

[NOTE: There is no mention of a specific oven temperature in this recipe.]

Source: Arrowhead Mills "Hearty Main Dish Meals without meat" tri-fold Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

SPANISH PAN SOUFFLE

Servings: 1 recipe

Ingredients:

1 Box Spanish Quick Brown Rice
4 Eggs
4 ounce Chopped green chilies
1 cub Water
1 cub Grated cheese (optional)

Preparation:

Cook contents of box according to package directions. When the rice is done, add the remaining ingredients except the cheese and stir. Sprinkle grated cheese on top and bake for 30-35 minutes at 325 F.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

SPANISH RICE (VEGAN)

Servings: 1 servings

Ingredients:

½ cub Uncooked brown rice
2 cub Water
1 tablespoon Wine Vinegar
Water
4 Cloves garlic
4 Stalks celery
1 Green pepper
1 Carrot
1 Bay leaf
1 small Can stewed tomatoes
1 teaspoon Dry oregano
1 teaspoon Dry basil
¼ teaspoon Cumin
Fresh cilantro

Preparation:

Put the brown rice on to cook. Put vinegar and water in a heavy skillet and cook garlic, celery and green pepper (all chopped). Add enough water to the skillet to steam the carrot, add chopped carrot and bay leaf and cover skillet. When carrot is soft, add stewed tomatoes, oregano, basil and cumin. By now the rice should be done. Add the brown rice, lower flame and simmer for 15 minutes. Garnish with fresh cilantro and eat. Yum Yum Yum!

I hope you like it!

Also, just wanted to note, I started this program just before travelling home from Christmas at my parents' house. I stopped at a restaurant with a salad bar, got veggie soup, salade and a plain baked potato on the side. They had fruit on the salad bar too, so I could have had that for dessert, but I didn't have any room left in the tum.

Posted by DBONGIORNI@a1.pbs.org to the Fatfree Digest [Volume 13 Issue 28] Dec. 28. 1994.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

1.80á

SPANISH SQUASH CASSEROLE

Servings: 1 recipe

Ingredients:

1 package Spanish Quick Brown Rice (uncooked)
1 medium Squash (of choice)
1 medium Bell pepper; chopped
1 pound Stewed tomatoes; OR...
4 -Fresh tomatoes

Preparation:

Mix all ingredients in an oiled 9 x 13 baking dish. Cover tightly with aluminum foil or tight fitting baking dish lid. Bake for 30 minutes at 350 F. or until squash is tender.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

SPANISH-RICE ENCHILADAS

Servings: 1012 servings

Ingredients:

¼ cub Water
1 Onion, chopped
2 cub Fresh spinach, chopped
3 cub Cooked brown rice
1 tablespoon Soy sauce
1 teaspoon Ground cumin
5 or 6 c Enchilada sauce 10 or 12 Soft corn tortillas

Preparation:

1. Place water and onion in a medium saucepan. Saute until onion softens slightly.
2. Add the spinach. Cover and steam until just tender, 4 to 5 minutes.
3. Remove from heat. Add rice and seasonings. Mix and set aside.
(I would probably use a little wine, Bragg's
Amino, and/or some veggie broth instead of the water for sauteing.) 4. Preheat oven to 350 degrees.
5. Spread 1 cup of Enchilada sauce over the bottom of a casserole dish.
6. Spread a line of the spinach-rice mixtue down the center of a tortilla.
7. Roll up and place, seam-side down, in the
casserole.
8. Repeat until all of the ingredients are used.
9. Pour the remaining sauce over the tortillas. 10. Cover and bake for 30 minutes.
(Anyone NOT following the McDougall Plan, could top this off with some
no-fat cheddar cheese and/or serve with a bit of no-fat sour cream.

Taken from The New McDougall Cookbook, by Dr. John & Mary McDougall.
From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

SPICED LENTIL CASSEROLE

Servings: 8 servings

Ingredients:

¼ teaspoon Crushed red chili flakes
½ teaspoon Turmeric
1 pinch Asafetida (optional)
2 tablespoon Canola oil
1 cub Sliced scallions
½ cub Chopped green bell pepper
3 Garlic cloves; minced
2 cub Shredded green cabbage
2 cub Cooked brown rice
3 cub Cooked brown lentils
1 cub Vegetable stock
1 cub Frozen peas; thawed

Preparation:

Preheat oven to 350 degrees F.

In a large skillet, saute chili, turmeric and asafetida in oil for 2 minutes.

Add scallions, bell pepper, garlic and cabbage and saute for 5 minutes.

Combine with rice, lentils, stock and peas in a baking dish and bake for 20 minutes. Serve warm.

Per serving: 229 cal, 10 g prot, 27 mg sod, 39 g carb, 4 g fat, 0 mg chol, 35 mg calcium

HINT: Serve with Gingered Carrot and Spinach Supreme (recipe separate)

Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen Mintzias

SPICY BEAN GOULASH

Servings: 4 servings

Ingredients:

1 cub Red kidney beans, soakedovernight
1 tablespoon Olive oil
1 medium Onion, finely chopped
1 Garlic clove, finely chopped
1 small Red chile, finely chopped
3 large Red peppers, chopped
3 cub Chopped mushrooms
1 medium Potato, diced
3 teaspoon Paprika
1 teaspoon Thyme
2 tablespoon Tomato paste
1 teaspoon Miso (soy paste), dissolvedin a little water
Salt
Black pepper
Brown rice or whole-wheatnoodles

Preparation:

This simple goulash recipe is from "Vegetarian Cooking," an RD Home Handbook Publication.

Drain the beans, cover with plenty of fresh water, bring to a boil, uncovered and boil fast for 10 minutes. Reduce heat, cover, and simmer for 40 minutes or until soft. Drain, reserving liquid.

Heat the oil in a large saucepan and gently fry the onion in the oil for 4 to 5 minutes or until soft. Add the garlic, chile, peppers and mushrooms and cook for five minutes. Cover and cook the mixture for 15-20 minutes over a very gentle heat.

Add the cooked beans, potato, paprika, thyme, tomato puree and miso to the stew.

Simmer gently for 30 minutes, adding a little bean liquid if necessary.
Season with salt and pepper and serve hot with rice or noodles. Serves four.

Nutritional analysis per serving: 289 calories, 4.6 grams fat, 0 milligrams cholesterol, 111 milligrams sodium; 14 percent of calories from fat.

SPICY BEAN PATTIES

Servings: 2 servings

Ingredients:

6 ounce Canned white kidney beans
1 cub Cooked brown rice
1 cub Egg Beaters 99% Real Egg
Product
3 tablespoon Plain dried bread crumbs
¼ teaspoon Mexican seasoning
1 dash Ground red pepper
1 dash Salt
¼ cub Diced red bell peppers
¼ cub Chopped scallions
1 tablespoon Finely chopped green chili
Peppers
1 Clove garlic, minced

Preparation:

Preheat oven to 400. Using a fork in medium mixing bowl mash beans; add rice, egg substitute, bread crumbs, Mexican seasoning, ground red pepper, and salt and stir thoroughly to combine, set aside. Spray small nonstick skillet with nonstick cooking spray and heal; add bell pepper, scallions, chili pepper and garlic and cook over medium heat, stirring frequently until softened about 1 min. Add to bean mixture and stir to combine. Shape bean mixture into 4 equal patties. Spray nonstick baking sheet with nonstick cooking spray and arrange patties on baking sheet. If desired brush each patty with ¼ t oil (this will add about 4gms fat per serving) and bake for 15 min. Carefully turn each patty over and brush with ¼ t of oil and bake 5 min longer. These can also be heated in a nonstick skillet sprayed with nonstick cooking spray. Be careful not to overcook.

Nutrition (per serving): 233 calories

Saturated fat 0 g Total Fat 2 g (6% of calories) Protein 9 g (15% of calories) Carbohydrates 46 g (79% of calories)

Cholesterol 0 mg Sodium 559 mg Fiber 2 g Iron 2 mg Vitamin A 1650 IU Vitamin C 39 mg Alcohol 0 g

1.80á

SPICY CHICK PEAS & SPINACH

Servings: 4 servings

Ingredients:

1 large Onion, chopped
4 Cloves garlic, minced
6 Carrots, sliced thin
1 cub Bouillon
½ teaspoon Harissa
1 pound Chick peas, cooked or 3
Cans, drained
¼ cub Fresh cilantro, chopped
1 pound Fresh spinach, rinsed and
Torn in pieces
Cooked brown rice or
Couscous

Preparation:

Bring the onion, garlic, carrots, bouillon and harissa to a boil in a large pot and simmer until the vegetables are softened, about 20 minutes. Add the chick peas, cilantro and spinach and simmer until the spinach is wilted.
Serve over brown rice or couscous. Each diner can stir in a little more harissa to suit his or her own taste.

4 to 6 servings.

Recipe for "harissa" follows.

Source: From: _Fat Free, Flavor Full: Dr. Gabe Mirkin's Guide to Losing Weight & Living Longer_ by Gabe Mirkin and Diana Rich. (1995, ISBN:0-316-57440-6).

Posted by Michelle Dick to the Fatfree Digest [Volume 15 Issue 13] Feb. 13, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

SPICY CHICK PEAS AND SPINACH

Servings: 4 servings

Ingredients:

1 large Onion, chopped
4 Cloves garlic, minced
6 Carrots, sliced thin
1 cub Bouillon
½ teaspoon Harissa
1 pound Chick peas, cooked or 3
Cans, drained
¼ cub Fresh cilantro, chopped
1 pound Fresh spinach, rinsed and
Torn in pieces
Cooked brown rice or
Couscous

Preparation:

Bring the onion, garlic, carrots, bouillon and harissa to a boil in a large pot and simmer until the vegetables are softened, about 20 minutes. Add the chick peas, cilantro and spinach and simmer until the spinach is wilted.
Serve over brown rice or couscous. Each diner can stir in a little more harissa to suit his or her own taste.

4 to 6 servings.

Recipe for "harissa" follows.

Source: From: _Fat Free, Flavor Full: Dr. Gabe Mirkin's Guide to Losing Weight & Living Longer_ by Gabe Mirkin and Diana Rich. (1995, ISBN:0-316-57440-6).

Posted by Michelle Dick to the Fatfree Digest [Volume 15 Issue 13] Feb.
13, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

SPICY KOREAN MARINADE

Servings: 1 recipe

Ingredients:

¼ cub EDEN Organic Shoyu
¼ cub EDEN Brown Rice Vinegar
⅛ cub EDEN Hot Pepper Sesame Oil

Preparation:

Combine ingredients. Marinate tempeh, tofu, fish, chicken for several hours or overnight. Can also be used as a sauce.

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of Karen Mintzias>

SPICY RICE & NUTS

Servings: 6 servings

Ingredients:

3 tablespoon Vegetable oil or ghee
1 cub Diced celery
1 teaspoon Asafetida
1 tablespoon Ginger, grated
¼ teaspoon Chili seeds
1 teaspoon Cumin seeds
1 teaspoon Garam masala
3 cub Long grain brown rice
4 ½ cub Water
1 tablespoon Soy sauce
¼ cub Raisins
⅛ cub Cashews, toasted
⅛ cub Peanuts, toasted
⅛ cub Sliced almonds, toasted
⅛ cub Sesame seeds, toasted

Preparation:

Saute first 3 ingredients together till celery and/or onion turns translucent. Add the next 4 ingredients and fry till spices begin to turn brown and you can smell them in the air. Add the rice and stir-fry till it begins to turn golden brown. Then add the next 3 ingredients, mix well with spoon and bring to a boil. Cover and turn heat down to medium-low so it maintains a gentle roiling boil for 10 to 15 minutes. Turn down and simmer for 15 to 20 minutes. Garnish with nuts and seeds before serving.
Makes 6 to 8 servings.

Kathy Hoshijo, "Kathy Cooks -- Vegetarian, Low Cholesterol Posted by Karen Mintzias

SPICY RICE & VEGETABLES

Servings: 4 servings

Ingredients:

1 cub Green chilies, diced
1 cub Green bell pepper, diced
1 cub Celery, diced
1 cub Onion, diced
4 tablespoon Butter
1 tablespoon Honey
1 ½ cub Brown rice
3 cub Water
1 Apple, chopped
½ cub Almonds, chopped

Preparation:

Saute vegetables in butter and honey. Add rice and continue to saute until onions are clear. Add water, and boil 5 minutes. Turn heat to low; let rice absorb water, about 35 minutes. In last 5 minutes of cooking, add apple and almonds.

SPICY RICE AND NUTS

Servings: 6 servings

Ingredients:

3 tablespoon Vegetable oil or ghee
1 cub Diced celery
1 teaspoon Asafetida
1 tablespoon Ginger, grated
¼ teaspoon Chili seeds
1 teaspoon Cumin seeds
1 teaspoon Garam masala
3 cub Long grain brown rice
4 ½ cub Water
1 tablespoon Soy sauce
¼ cub Raisins
⅛ cub Cashews, toasted
⅛ cub Peanuts, toasted
⅛ cub Sliced almonds, toasted
⅛ cub Sesame seeds, toasted

Preparation:

Saute first 3 ingredients together till celery and/or onion turns translucent. Add the next 4 ingredients and fry till spices begin to turn brown and you can smell them in the air. Add the rice and stir-fry till it begins to turn golden brown. Then add the next 3 ingredients, mix well with spoon and bring to a boil. Cover and turn heat down to medium-low so it maintains a gentle roiling boil for 10 to 15 minutes. Turn down and simmer for 15 to 20 minutes. Garnish with nuts and seeds before serving. Makes 6 to 8 servings.

Kathy Hoshijo, "Kathy Cooks -- Vegetarian, Low Cholesterol Posted by Karen Mintzias

SPICY RICE AND VEGETABLES

Servings: 4 servings

Ingredients:

1 cub Green chilies, diced
1 cub Green bell pepper, diced
1 cub Celery, diced
1 cub Onion, diced
4 tablespoon Butter
1 tablespoon Honey
1 ½ cub Brown rice
3 cub Water
1 Apple, chopped
½ cub Almonds, chopped

Preparation:

Saute vegetables in butter and honey. Add rice and continue to saute until onions are clear. Add water, and boil 5 minutes. Turn heat to low; let rice absorb water, about 35 minutes. In last 5 minutes of cooking, add apple and almonds.

SPICY RICE PILAF WITH TURKEY

Servings: 4 servings

Ingredients:

1 cub Brown rice
½ teaspoon Cumin seeds
¼ teaspoon Ground ginger
¼ teaspoon Ground cinnamon
4 Cardamom seeds
4 Whole cloves
1 tablespoon Vegetable oil
2 cub Turkey stock or water
¼ cub Dark or golden raisins
2 cub Chopped cooked turkey
¼ cub Pine nuts or chopped cashews

Preparation:

Toast cashews if using. Saute the rice, cumin seeds, ginger, cinnamon, cardamom seeds and cloves in the oil in a saucepan until the rice is browned. Add the stock or water and bring the mixture to a boil.

Lower the heat and simmer for 45 to 50 minutes or until the rice is cooked.
Add the raisins, turkey, and nuts to the rice mixture. Serve hot or cold.

¼ recipe - 317 calories, 3 lean meat, 1 bread, ½ fruit, 1 fat exchange 24 grams carbohydrate, 25 grams protein, 14 grams fat, 190 mg sodium, 381 mg potassium, 54 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier Nov 93

SPICY THAI PIZZA

Servings: 6 servings

Ingredients:

3 cub Cooked brown rice
2 cub Shredded mozzarella cheese divided
1 cub Crunch peanut butter divided
1 Egg; beaten
Vegetable cooking spray
½ cub Hot water
¼ cub Cilantro, minced
2 tablespoon Soy sauce
3 tablespoon Dark sesame oil; divided
¼ teaspoon Ground red pepper
2 cub Broccoli flowerets
1 medium Red onion; chopped
2 large Carrots; julienned

Preparation:

Combine rice, 1 cup cheese, ¼ cup peanut butter and egg in large bowl. Press firmly into 12-inch pizza pan or 10-inch pie pan coated with cooking spray. Bake at 400 degrees F. for 8 minutes. Mix remaining ¾ cup peanut butter, water, cilantro, soy sauce, 2 tablespoons sesame oil and red pepper in small bowl; set aside.
Stir-fry broccoli, onion and carrots in remaining 1 tablespoon sesame oil in large skillet over medium-high heat until tender-crisp.
Spread sauce over crust; top with vegetable mixture. Sprinkle with remaining 1 cup cheese. Bake at 400 degrees F. for 10 to 12 minutes.
Let stand 5 minutes before serving.

Each serving provides:
* 543 calories
* 24.2 g. protein
* 35.8 g. fat
* 36.2 g. carbohydrate
* 5.3 g. dietary fiber
* 59 mg. cholesterol
* 694 mg. sodium.

Source: "Veg-able Rice"
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

SPICY THAI SALAD

Servings: 5 servings

Ingredients:

1 package EDEN Parsley Garlic RibbonsOR- any EDEN Ribbons
½ medium Red pepper; diced
½ medium Green pepper; diced
1 Green onion; thinly sliced
⅛ cub Parsley, chopped
1 tablespoon EDEN ShakeOR- black sesame seeds (toasted)

DRESSING:
1 tablespoon EDEN Hot Pepper Sesame Oil
2 tablespoon EDEN Brown Rice Vinegar
2 tablespoon EDEN Mirin
⅛ teaspoon LIMA sea salt

Preparation:

Cook pasta according to package directions, rinse and drain. Chop pasta coarsely, if desired. Add vegetables and sesame seeds. Prepare dressing.
Pour into salad. Mix well. Serve chilled.

Prep Time. 10 minutes
Baking Time: 5 minutes
Yield: 5 servings

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of: Karen Mintzias>

SPICY VEGETABLE SOUP WITH BLACK BEANS

Servings: 4 servings

Ingredients:

1 medium Onion, chopped
4 large Garlic cloves, minced
½ cub Red wine, stock, or water
28 ounce Can crushed tomatoes
4 cub Water or stock
1 Green bell pepper, diced
2 Stalks celery, diced
2 cub Sliced okra
2 teaspoon Finely minced fresh ginger
teaspoon omit ginger)
1 teaspoon Each dried oregano, dried
Thyme, paprika, and ground
Cumin
¼ teaspoon Each black pepper and
Cayenne pepper
1 cub Diced zucchini
15 ounce Can black beans, with liquid
1 To 2 tablespoons soy sauce
4 cub Cooked brown rice

Preparation:

Braise the onion and garlic in wine until onion is soft. Add tomatoes, water, green pepper, celery, okra, ginger, and seasonings; simmer for 15 minutes.

Add the diced zucchini and the black beans with their liquid, cover and cook until the zucchini is just tender, about 10 minutes. Add soy sauce to taste.

Serve over cooked brown rice.

Source: Food for Life, Neal Barnard, MD, Library No. 613.262B, Page 230

SPINACH TOFU QUICHE

Servings: 19 servings

Ingredients:

1 Whole wheat pie crust
1 pound Firm tofu; crumbled
¼ cub Brown rice vinegar
1 teaspoon Onion powder
1 teaspoon Fine sea salt
½ teaspoon Dry mustard
1 tablespoon Olive oil
1 medium Onion; finely chopped
1 Garlic clove; minced
2 cub Mushrooms; thinly sliced
1 tablespoon Tamari
1 pound Spinach; well washed, stemsremoved and leaves cutsmall
¼ cub Fresh basil leaves, tightlypacked; finely chopped
1 large Tomato; sliced

Preparation:

Preheat the oven to 350 degrees.

Prick holes in the pie crust dough all over the bottom and sides of the pie shell. Bake until a light golden color, 20 to 25 minutes. Let cool.

Put the tofu, rice vinegar, onion powder salt and mustard in a blender and blend until smooth. Transfer to a large bowl.

Heat the oil in a large frying pan over mediumheat.
Add the onion, garlic, mushrooms, and tamari and cook until the mushrooms are browned, about 6 minutes. Add the spinach, cover and cook until the spinach is wilted, 2 to 3 minutes. Uncover and cook, stirring oftnem, until the excess moisture has evaporated, about 3 minutes. Add to the tofu mixture, along with the basil, and stir to mix.

Pour into the baked pie crust. Arrange the tomato slices, overlapping in a cirlce, on top. Bake until the top is lightly browned and the filling seems firm in the center, 40 to 50 minutes. Let cool 15 minutes.
Serve warm or at room temperature.

From DEEANNE's recipe files

SPRING GREEN ONION SOUP

Servings: 6 servings

Ingredients:

4 cub Potatoes; chopped -OR-3- 3/1 c packed, cookedbrown rice or other cookedwhole grain
1 ½ cub Celery; chopped,about 4stalks
2 bunch Green onions; choppedabout 15-18, 2 ½ cups
2 tablespoon Oil, natural; up to 3 tbsp
2 each Vegetable bouillon cubes
3 teaspoon Tamari soy sauce;up to 4 tspor miso
3 teaspoon Parsley; up to 4 tsp
1 teaspoon Liquid sweetener;up to 2 tspto balance flavours
1 ½ teaspoon Paprika
1 teaspoon Sea salt
1 teaspoon Dill weed
1 teaspoon Thyme
Cayenne pepper;several dash
Sea kelp; several dashes
½ teaspoon Vegetable broth powder; opt
2 ½ cub Water; or stock

Preparation:

Steam the green onions and celery until tender. In a large frying pan, saute the green onion in oil for 1-2 minutes, then add all the seasonings and saute 1 more minute. Filling the blender twice, blend all the ingredients until fairly smooth, lovely green light green soup is created.

Simmer everything on medium heat for 15-25 minutes until the bite is off the onions and the flavours mingle.

Serve hot with bread, crackers, or other accompaniments. Keeps 3-6 days refrigerated.

SERVES:6 SOURCE: _Vegan Delights_ by Jeanne Marie Martin posted by Anne MacLellan

STEVIE'S PORTUGUESE RICE

Servings: 8 servings

Ingredients:

2 ¾ cub ;water
2 teaspoon Olive oil
¼ teaspoon Salt
1 ¼ cub Brown rice
2 pound Lean ground turkey
1 medium Onion; chopped
2 Cloves garlic; finelychopped
2 ounce cans peeled tomatoes;chopped with juice
16 ounce Can tomato sauce
1 teaspoon Hot red pepper sauce; or totaste
½ teaspoon Dried oregano
½ teaspoon Black pepper

Preparation:

In a medium saucepan, bring cups water, the oil, and salt to a boil over high heat. Add the brown rice, reduce the heat to low, and simmer covered for about 50 minutes, until the rice is tender.
Drain the rice if necessary, and set aside.

Meanwhile in a large nonstick skillet, cook the ground turkey, chopped onion, and garlic over medium heat for about 7 minutes, stirring occasionally, until the turkey loses its pink color. Stir in the tomatoes and their juice, tomato sauce, hot pepper sauce, oregano, and black pepper.

Bring to a simmer, reduce the heat to low, and cook, uncovered, for about 45 minutes. Stir in the cooked brown rice, simmer an additional 5 minutes, and serve immediately.

Per serving: Calories: 225, Protein: 25 g, Carbohydrates: 28 g, Fat:
2 g, Cholesterol: 58 mg, Sodium 700 mg, Fiber: 4 g, 8 percent calories from fat. Source: The Healthy Firehouse Cookbook.

STIR FRY WITH BLACK BEAN SAUCE

Servings: 2 servings

Ingredients:

2 tablespoon Fermented black beans
1 tablespoon Minced garlic
1 tablespoon Grated ginger root
¼ cub Sherry/vegetable stock
1/3 cub Thinly sliced onions
1 each Garlic clove, minced
½ cub Sliced bok choy
½ cub Julienned red pepper
1 cub Napa cabbage, sliced
1 teaspoon Honey
1 teaspoon Tamari sauce
1 teaspoon Cornstarch & 2 ts water
1 cub Cooked brown rice

Preparation:

SAUCE: Mash together the beans, garlic & ginger root in a mortar & pestle.
Set aside.

STIR FRY: In a wok, heat sherry/stock to simmering. Add onion & stir for 3 minutes. Add garlic, bok choy, pepper & cabbage. Cover & steam for 5 minutes. Add honey, tamari & dissolved cornstarch. Cook & stir till sauce thickens slightly. Remove from heat & stir in 1 tb black bean sauce. Serve over rice.

"Vegetarian Times" September, 1990

STIR-FRIED KANGAROO STRIPS WITH BOK CHOY & CHILII BLACK B

Servings: 4 servings

Ingredients:

400 g Kangaroo fillet, trimmedand sliced into thin strips
1 bunch Baby bok choy, washed
2 teaspoon Birdseye chillies, chopped
1 teaspoon Shallots (not springonions), chopped
1 teaspoon Garlic cloves, chopped
1 teaspoon Fresh green ginger, chopped
25 ML Chinese brown rice wine
1 tablespoon Black beans, washed anddrained
150 ML light beef stock
50 ML soy sauce
1 teaspoon Fish sauce
1 teaspoon Freshly ground black pepper.

Preparation:

Trim bok choy leaves, slice larger ones in half lengthways, leaving stalks attached. Heat some oil in wok; add shallots, ¾ of chillies, ¾ of garlic and ginger and saute quickly for 30 secs until aromatic. Add the brown rice wine and reduce until it thickens.
Add black beans, stock, soy sauce, and bring to boil. Cook for five minutes then take off heat and set aside.

Heat some oil in a clean wok; add the remaining garlic and chillies, then kangaroo strips. Toss quickly for a few seconds over high heat.

Add the warm sauce and the bok choy leaves. Cook quickly for a few seconds until leaves are wilted, for one minute only. Season with fish sauce and freshly ground black pepper. Pile onto centre of plate and serve immediately.

Makes 4 servings.

Recipe by Chris Manfield from The Paragon Cafe, Circular Quay. From an article in The Sydney Morning Herald by Shelli-Anne Couch. 3/2/93.
Courtesy, Mark Herron.

Posted by Stephen Ceideberg; June 4 1993.

STIR-FRIED TOFU WITH VEGETABLES

Servings: 4 servings

Ingredients:

3 tablespoon Tamari
1 teaspoon Brown rice syrup
¼ teaspoon Black pepper
2 tablespoon Vegetable oil
2 small Onions, sliced
2 each Garlic cloves, minced
¼ cub Carrots, chopped
¼ cub Bell peppers, chopped
¾ cub Cauliflower, chopped
¾ cub Broccoli, chopped
¼ cub Mushrooms, sliced
¼ cub Sugar peas
¼ cub Bean sprouts
1 cub Firm tofu, cubed
Jasmine rice

Preparation:

Mix tamari, syrup & pepper & set aside. In a wok, heat oil over high heat for 1 minute. Stir-fry onions & garlic for 2 minutes. Add carrots, bell pepper & cauliflower. Stir-fry for 1 to 2 minutes.
Add a little water if necessary to prevent sticking.
Add broccoli & mushrooms & stir-fry for 1 minute. Add peas, sprouts & tofu & stir-fry for 1 minute. Stir in tamari mixture. Reduce heat to medium & cook for another 2 minutes. The vegetables should be tender crisp. Serve hot, over rice.

STUFFED BELL PEPPERS (ARROWHEAD)

Servings: 6 peppers

Ingredients:

1 Box Wild Quick Brown Rice
6 medium Bell peppers; cored
¼ cub Black olives
¼ cub Sliced mushrooms
½ cub Diced onions
1 Egg (optional)
1 cub Grated cheese (optional)

Preparation:

Steam bell peppers until tender. Cook contents of the box according to package directions. After the rice is cooked add one egg and the vegetables to the rice. Stuff the mixture into cooled bell peppers, and cover with cheese.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

STUFFED CABBAGE ROLLS

Servings: 6 servings

Ingredients:

1 ½ cub Brown rice
3 cub Water
2 teaspoon Salt
1 teaspoon Dillseed
½ teaspoon Marjoram
¾ teaspoon Pepper
2 ½ cub Onion; chopped
5 tablespoon Vegetable oil
½ teaspoon Paprika
2 each Garlic; cloves, minced
2 each Eggs; large, slightly beaten
¼ cub Bread crumbs
½ cub Parsley; fresh, minced
2 ½ pound Cabbage
1 Cheesecloth; about 6 ft.
2 ½ cub Tomatoes; canned, chopped
½ cub Vermouth; dry
½ cub Beef broth
2 tablespoon Tomato paste
½ teaspoon Sugar

Preparation:

In a medium bowl cover brown rice with hot water and soak for 3 hours.
Drain. In a 2-quart saucepan combine rice, 3 cups water, and 1 ½ t salt. Simmer covered for 40 minutes or until the liquid is absorbed.
Add the dillseed, marjoram, and ½ t pepper. In a large skillet saute 1 ½ cups chopped onion in 3 T hot vegetable oil until soft, about 6 to 8 minutes. Add paprika and garlic, continue cooking and stirring for 2 minutes. Stir in the rice mixture, eggs, bread crumbs, and parsley. Adjust seasonings to taste. Core cabbage and, in a large pot, blanch the cabbage cored-side-down in boiling salted water for 5 minutes or until it is softened. Drain. Remove 12 leaves and cut off one fourth of each leaf from the base. Arrange 1 leaf curved-side down on a square of dampened cheesecloth and place 3 T of rice mixture in the center. Wrap the leaf around the filling and twist the corners of the cheesecloth to form the leaf into a roll. Continue making rolls with remaining filling. Chop remaining cabbage to make 3 cups and, in a large frypan, saute with 1 cup chopped onions and 2 T vegetable oil until soft. Add tomatoes, vermouth, broth, tomato paste, sugar, ½ t salt and ¼ t pepper. Simmer the mixture for 5 minutes, stirring occasionally. Adjust seasonings. Transfer cabbage-tomato sauce mixture to a large baking dish. Arrange the cabbage rolls close together in one layer on the sauce. Spoon some of the mixture over the rolls. Bake at 325 degrees F for 1 ½ hours.
Baste rolls 4 to 5 times during cooking. Let the dish cool. Cover and refrigerate overnight. Remove cheesecloth. Heat in preheated 350 degree oven for 30 minutes before serving.

STUFFED GRAPE LEAVES

Servings: 6 servings

Ingredients:

2 tablespoon Olive oil
1 medium Onion, finely chopped
5 cub Chopped mushrooms
1 tablespoon Dried parsley or to taste
¼ teaspoon Black pepper or to taste
⅛ teaspoon Cayenne pepper or to taste
¼ teaspoon Turmeric or to taste
1 cub Cooked yellow split peas
2 cub Cooked white or brown rice
1 ounce jar grape leaves
1 cub Water

Preparation:

In a skillet, heat oil and saute onion and mushrooms until soft. Add parsley and spices. Tranfer to a bowl. Mix in peas and rice. Preheat oven to 350 degrees. Line a 3-quart baking dish with a few grape leaves to keep stuffed leaves from sticking and burning. Place 1 heaping tablespoon of rice mixture (more or less depending on size of leaf) in the center of a grape leaf. Fold in sides, then roll leaf from stem to tip. Place in casserole. Repeat procedure with remaining grape leaves until rice mixture is used up. Pour water in bottom of dish (to prevent sticking and drying out). Bake for 25 minutes. Serves 12 as an appetizer, 6 as an entree. Per appetizer serving: 91 cal.; 3g prot.; 2.5g fat; 14g carb.; 0 chol.; 94mg sod.

STUFFED GRAPE LEAVES (VEGETARIAN)

Servings: 36 servings

Ingredients:

36 Grape Leaves
1 ¼ cub Long-Grain Brown Rice
1 large Onion Chopped
2 tablespoon Chopped Parsley
2 Tomatoes Peeled & Chopped
½ cub Pine Nuts
½ cub Raisins
½ teaspoon Cinnamon or Allspice
2 Crushed Garlic Cloves
Black Pepper
6 tablespoon Olive Oiil
½ cub (Generous) Water
Juice Of 1-2 Lemons.

Preparation:

1. Drain Leaves and Rinse Under Cold Water & Drain Again.
2. Half Fill a Large Saucepan With Water, add the Rice and Boil for 10 Min., Then Drain and Mix With the Onion, Parsley, Tomatoes, Pine Nuts, Raisins, Cinnamon or Allspice, Garlic & Pepper To Taste.
3. Palce a Heaping Teaspoon Of the Filling on Each Leaf. Fold the Edges Over and the the Little Bundles Side By Side in a Frying Pan With a Lid.
4. Mix Together the Oil and Water and Pour Over the Grape Leaves.Sprinkle a Little Lemon Juice on Top.
5. Cook Covered Over a Very Gentle Heat for 2-2 ½ Hours until the Rice and Leaves Are Tender. add More Water If Necessary. Cool, Then Chill.
7. Arrange the Stuffed Leaves on a Large Plate or in a Shallow Basket With a Bowl Of Yogurt & Mint Dressing in the Middle To Dip the Leaves Into. Garnish With Lemon Slices.
Yogurt & Mint Dressing: About ½ C. Of Yogurt and 2 T. Chopped Mint Mixed Together.

STUFFED SQUASH

Servings: 6 servings

Ingredients:

1 Squash
Salt and pepper to taste
1/3 cub Brown rice
2 small Carrots; diced
¼ cub Peas; shelled
2 tablespoon Oil
1 Onion; chopped
1 Garlic clove; chopped
1 Celery stalk; chopped
1 Handful parsley; chopped
2 tablespoon Hazelnuts; chopped

TOMATO SAUCE:
2 tablespoon Oil
1 Onion; chopped
2 Garlic cloves; chopped
1 ¾ cub Tomatoes, canned; mashed
1 tablespoon Tomato paste
Salt and pepper to taste

Preparation:

Preheat the oven to 350 degrees. Cut the squash in half lengthwise and scoop out the pit and seeds.
Sprinkle the flesh with salt andleave the halves upside down to drain.

Meanwhile, make the filling. Simmer the ricein a coveredpan of salted water until just tender (about 30 minutes). Drain.

Parboil carrots and peas and drain. Heat oil in a pan and fry onion and garlic until translucent. Add celery, carrots and peas. Stir in the rice, parsley and hazelnuts and season well. Dry the squash and pile filling into one half of it. Top with second half.

Make the tomato sauce. Heat oil in a pan and add onion and garlic. Fry, stirrring, utnil soft. Add tomatoes and tomato paste. Simmer for 5 minutes, stirring occasionally, and season well.

Place squash in a baling dish with a likd, if you have one big enough, otherwise use foil to cover. Surround it with the sauce. Cover and cook for 45 minutes until squash is tender. Serve hot or cold with a crisp green salad.

From the files of DEEANNE

SWEET & SOUR PASTA SALAD

Servings: 4 servings

Ingredients:

1 package EDEN Kamut Spirals
15 ounce Can EDEN Kidney Beans drained
15 ounce Can EDEN Black Beans drained
1 Red pepper; diced
2 bunch Green onions; diced
3 tablespoon Dried basil

DRESSING:
1/3 cub EDEN Brown Rice VinegarOR- EDEN Red Wine Vinegar
1/3 cub EDEN Extra Virgin Olive Oil
¼ cub EDEN Barley Malt Syrup
1/3 cub EDEN Shoyu

Preparation:

Cook Spirals as package directs. Rinse and drain. Add drained beans, diced red pepper, green onions and basil. Prepare dressing. Mix into salad and serve.

Prep Time: 10-15 minutes
Cooking Time: 15 minutes

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of: Karen Mintzias>

SWEET AND SOUR TOFU

Servings: 5 servings

Ingredients:

3 ½ cub Hot cooked Brown Rice

SWEET & SOUR SAUCE (1 ¾ C:
1 cub Pineapple juice
1/3 cub Rice vinegar
2 tablespoon Soy sauce
2 tablespoon Cornstarch
3 tablespoon Tomato Paste
2 tablespoon Honey
1 tablespoon Minced Gingerroot
1 dash White Pepper

ND STEP:
2 tablespoon Safflower oil
2 Med carrots, sliced thin
1 Med sweet red pepper, sliced
1 Med green bell pepper,sliced
1 Med Onion, sliced
1 Clove garlic, minced
¾ pound Firm Tofu (cut in ½" cubes
1 Lg Tomato, cut in wedges
8 ounce Can Pineapple chunks,drained
2 tablespoon Toasted sesame seeds

Preparation:

GARNISH: scallion curls, chopped raw cashews, chopped peanuts, or sprig fresh corriander, optional
Cook or reheat rice.
In a small bowl, whisk together pineapple juice, vinegar, and soy sauce.
Add cornstarch, stirring until smooth. Stir in remaining SAUCE ingredients. Set aside.
In large skillet or wok, heat safflower oil on high. Saute carrots, peppers, onion, and garlic until carrot is crisp/tender, about 5 minutes.
Stir sauce, pour over vegetables, stirring until sauce thickens. Gently fold in remaining ingredients.
Heat through. Serve on hot rice. Top with garnish. 4 - 6 Servings.
VARIATIONS: - add sliced mushrooms; saute with other vegetables ~ if time permits, slice tofu into strips 1x2x¼". Before adding, saute until
lightly browned and slightly crispy.

SWEET CHICKEN RISOTTO

Servings: 4 servings

Ingredients:

WALDINE VAN GEFFEN VGHC42A:
¾ cub Onion; chopped
¾ pound Chicken breast; slice thin
1 tablespoon Vegetable oil
2 cub Uncooked instant brown rice
28 ounce Chicken broth
1 tablespoon Prepared horseradish
4 teaspoon Sugar
1 medium Sweet green pepper; sliced
1 medium Sweet red pepper; sliced
14 ounce Black beans; rinse, drain or
2 cub Cooked beans
¼ cub Grated Parmesan

Preparation:

Saute onion and chicken in oil for 5 minutes. Add rice, broth, horseradish and sugar. Simmer, covered, for 15 minutes or until rice is tender (there should be extra liquid). Add peppers and black beans. Simmer for 5 minutes.
Sprinkle with cheese before serving. Source: Newspaper

SWEET POTATO RISOTTO

Servings: 6 servings

Ingredients:

1 cub Onion; chopped
2 tablespoon Corn oil
2 cub Sweet potatoes
1 cub Short grain brown rice;uncooked
2 ½ cub Vegetable broth
½ teaspoon Black pepper

Preparation:

Saute onion in one tablespoon oil.

Peel sweet potatoes and cut into ½" cubes. Add remaining one tablespoon of oil and potatoes to onions, and saute for 5 miknutes.

Add rice and saute for 2 minutes.

Add vegetable broth and pepper. Bring to a boil, cover and reduce heat.
Simmer until liquid is absorbed, about 40 to 45 minutes.

Serve warm, or chill and serve cold.

Per serving: 238 cal; 4 g prot; 150 mg sod; 44 g carb; 5 g fat; 0 mg chol; 44 mg calcium

Source: Vegetarian Gourmet, Winter 93/MM by DEEANNE

SWEET RICE DUMPLINGS

Servings: 9 servings

Ingredients:

3 cub Water
1 ½ cub Sweet brown rice, uncooked
1 pinch Sea salt
¾ cub Raisins
¾ teaspoon Cinnamon
2 ½ cub Shelled walnuts

Preparation:

The Japanese call these rice dumplings obagies.

DIRECTIONS ========== Bring water to boil in a 2-quart saucepan. Add rice and salt, cover and reduce heat to medium. Cook for one hour. (Check to see if more water must be added to prevent sticking.) Remove from heat and let cool for 5 minutes.

Preheat oven to 350 degrees F.

Mix half the raisins and half the cinnamon into half of the rice and process mixture thoroughly through a grain mill. (If you do not have a grain mill, use a Champion Juicer with a grinder attachment or pound mixture into a paste in a wooden bowl.) Repeat with remaining rice, raisins and cinnamon.

Place walnuts on a baking sheet and roast in oven and let cool. Coarsely grind or finely chop walnuts.

Measure rice ito 2 ½ tablespoon portions. Moisten hands and shape dumplings.

Roll each dumpling in walnuts to coat. Serve immediately.

Per 2 dumplings: 361 cal, 11 g prot, 21 mg sod, 38 g carb, 21 g fat, 0 mg chol, 36 mg calcium

HINTS: To speed up cooking process, place rice in a pressure cooker with 2 ¼ cups of water and cook for 40 to 45 minutes. Remove from heat and let cool until pressure goes down.

Dumplings can be stored in the refrigerator for several days. Reheat in oven when ready to serve.

* Source: Chef Ron Pickarski, Vegetarian Gourmet (Autumn 1993) * Typed for you by Karen Mintzias

TANGY MUSHROOM MISO GRAVY

Servings: 1 servings

Ingredients:

1 pound Mushrooms
1 tablespoon Balsamic vinegar
3 cub Water
¼ cub Brown rice miso
1 tablespoon Tamari
½ cub Nutritional yeast
1 teaspoon Celery seed
Fresh ground black pepper
¼ cub Cornstarch
¼ cub Water

Preparation:

Wash and slice the mushrooms. Saute mushrooms with the balsamic vinegar in a large skillet until fully cooked. Remove mushrooms from skillet and set aside. Keep the mushroom liquid in the skillet.

Add 3 cups water, miso, tamari, and nutritional yeast to the skillet. Whisk until thoroughly blended and simmer for a few minutes. Add celery seed and black pepper to taste. Add mushrooms.

Mix together cornstarch and ¼ cup water in a cup. Make sure the cornstarch is fully dissolved. With skillet over medium heat, add the cornstarch suspension to the gravy a little at a time. Stir continually.
When gravy reaches desired thickness, cook for a minute longer and then serve immediately.

Note: If you want to make this ahead, make up the miso-mushroom mixture as described but do not add cornstarch. When you are ready to serve it, heat up the miso-mushroom mixture and thicken before serving.

Makes 4 cups.

TERESA'S SPANISH RICE

Servings: 4 servings

Ingredients:

1 small Onion
2 teaspoon Oil
1 Clove garlic
1 teaspoon Cumin
1 teaspoon Paprika
½ Red bell pepper -- chopped
½ teaspoon Oregano
1 cub Brown rice
½ teaspoon Salt
2 cub Water

Preparation:

Chop onion and saute in oil with garlic clove. When onion is translucent, add cumin, paprika, and red bell pepper and cook a moment more, until spices
are fragrant. Mash garlic clove with a fork. Add oregano, rice, salt and water. Bring to a boil, then reduce heat and simmer on lowest flame for about an hour, until done.

Recipe By : from The New Laurel's Kitchen

THANKSGIVING LOAF

Servings: 10 servings

Ingredients:

3 cub Cooked lentils
3 cub Steamed brown rice
½ cub Dry oatmeal or cornmeal
½ cub Almond or cashews, groundfine ¾ cup (approx.)tomato juice
¼ cub Sunflower seeds, groundfine(optional)
1 cub Chopped celery
1 cub Chopped tomatoes
1 Heaping tablespoon of sage(this is the key spice)Garlic power (optional,can be added whileeating)
3 cub Cooked millet
1 cub Whole wheat bread,crumbled (3 slices)
1 cub Chopped onions
1 tablespoon Lightvegetable oil
½ teaspoon Celery seed,groundSalt to taste

Preparation:

Lightly saute onions in a mixture of water and oil.

Add celery and tomatoes, but only saute very little to soften and stop.
(the celery, if not over-cooked, gives a nice "crunch" to the loaf)

Combine all the ingredients and mix well, add bread crumbs and tomato juice to make stiff. Add water if the mixture seems too dry. Place in lightly oiled loaf pans. Bake at 350 degrees F. for 1 hour.

Serve with favourite veggy ``gravy'' (optional.) After baking, cover with towel to keep moist, or if you like it dry, don't cover.

Serve with Parsley "Gravy" Entered Separately

From: Jay Stevens Date: 10-11-93

THREE TASTE SAUCE

Servings: 1 recipe

Ingredients:

¼ cub EDEN Brown Rice Vinegar
¼ cub EDEN Organic Shoyu
¼ cub EDEN Mirin

Preparation:

Mix ingredients and enjoy as a sauce, dressing or marinade.

VARIATION: Ponzu Sauce, a delicious flavor combination, is made by adding the juice of a lemon or lime to the above recipe.

Copyright 1995 Eden Foods, Inc.
<Electronic format courtesy of Karen Mintzias>

TOFU & BROCCOLI STIR-FRY

Servings: 4 servings

Ingredients:

2/3 cub Water
2 tablespoon Dry sherry;
2 tablespoon Reduced-sodium soy sauce
4 teaspoon Cornstarch;
1 teaspoon Grd ginger;
¼ teaspoon Crushed red pepper;
Nonstick spray coating
2 cl Garlic; minced
3 cub Broccoli; cut into bite-sizepieces
½ cub Onion; cut into wedges
1 cub Fresh bean sprouts;
1 pound Tofu; fresh (bean curd) cutinto ½" pieces
1 1/3 cub Cooked brown rice; hot

Preparation:

For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside. Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly.
Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice. Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 ½ VEGETABLE EXCHANGES + ½ FAT EXCHANGE

Brought to you and yours by Nancy O'Brion and her Meal-Master Source:
Better Homes and Gardens Diabetic Cook Book.

TOFU & RICE WITH VEGETABLES

Servings: 6 servings

Ingredients:

1 Onion Sliced
½ Green Pepper Thinly Sliced
½ pound Mushrooms Sliced
½ pound Spinach Torn Into Bite-Sized Pieces
1 cub Mung Bean Sprouts
1 Block Firm Tofu, Cut IntoCubes
¼ cub Sesame Seeds
2 tablespoon Low Sodium Tamari
4 cub Cooked Brown Rice

Preparation:

1. Saute Onion and Green Pepper in ¼ C. Water for 10 Min.
2. add Tofu and Mushrooms. Cook An Additional 10 Min.
3. add Spinach, Bean Sprouts, Sesame Seeds and Tamari. Cover and Steam 5 Min. To Wilt Spinach.
4. Mix in 4 C. Cooked Brown Rice. Heat Through and Serve Hot.

TOFU AND BROCCOLI STIR-FRY

Servings: 4 servings

Ingredients:

2/3 cub Water
2 tablespoon Dry sherry;
2 tablespoon Reduced-sodium soy sauce
4 teaspoon Cornstarch;
1 teaspoon Grd ginger;
¼ teaspoon Crushed red pepper;
Nonstick spray coating
2 cl Garlic; minced
3 cub Broccoli; cut into bite-sizepieces
½ cub Onion; cut into wedges
1 cub Fresh bean sprouts;
1 pound Tofu; fresh (bean curd) cutinto ½" pieces
1 1/3 cub Cooked brown rice; hot

Preparation:

For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside.
Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 ½ VEGETABLE EXCHANGES + ½ FAT EXCHANGE

Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book.

TOFU FRIED RICE

Servings: 4 servings

Ingredients:

1 tablespoon Dark sesame oil
10 ½ ounce Firm tofu cut into ½-inch cubes
2 Garlic cloves; minced
1 teaspoon Ground ginger
10 ounce Frozen peas; thawed
1 cub Bean sprouts
1 cub Sliced mushrooms
4 Green onions; sliced
2 medium Carrots cut into diagonal slices
4 cub Cooked brown rice; chilled
½ cub Slivered almonds; toasted
¼ cub Soy sauce

Preparation:

Heat oil in large skillet or wok over medium-high heat. Stir-fry tofu in oil with garlic and ginger 3 minutes. Add peas, bean sprouts, mushrooms, onions and carrots. Stir-fry until peas and carrots are tender. Stir in rice, almonds and soy sauce; heat thoroughly.

Each serving provides:
* 423 calories
* 18.7 g. protein
* 17.4 g. fat
* 52.4 g. carbohydrates
* 7.9 dietary fiber
* 0 mg. cholesterol
* 937 mg. sodium.

Source: "Veg-able Rice"
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

TOFU NUT PATTIES

Servings: 8 servings

Ingredients:

½ cub Water
1 tablespoon Egg replacer
1 cub Whole wheat bread crumbs
½ cub Roasted almond butter
½ cub Walnuts, finely chopped
½ cub Sunflower seeds, lightlyroasted
½ cub Millet or brown rice,precooked
2 tablespoon Almond oil
2 tablespoon Parsley
1 tablespoon Onion powder
1 teaspoon Garlic powder
1 teaspoon Thyme
½ teaspoon Marjoram
½ teaspoon Sea salt
⅛ teaspoon Rosemary, ground
½ pound Tofu, crumbled

Preparation:

Mix the water and egg replacer together.

Blend the remaining ingredients, except for the tofu, in a food processor.
Process until well mixed, then stir in the tofu.

Form into 8 patties. Place on grill or in frying pan and grill until browned on both sides.

Per patty: 316 cal, 10 g protein, 19 g fat, 19 g carbohydrates, 0 chol

From _Murrieta Hot Springs Vegetarian Cookbook_ by the Murrieta Foundation DEEANNE [EatMoVeggies] at 19:14 EDT

TOFU POTATO SALAD WITH DILL

Servings: 1 servings

Ingredients:

5 large Potatoes
½ teaspoon Salt
10 ounce Soft (MoriNu) lite tofu
2 To 3 cloves garlic, minced
Water for steaming
4 tablespoon Fresh dill weed (or 1-½
tablespoon Dried dill)
2 To 3 Tbs. brown rice
Vinegar
Or lemon juice
Water if needed for
Blending
2 teaspoon Low-sodium tamari
4 Stalks celery, minced
2 teaspoon Prepared mustard
½ cub Minced fresh parsley

Preparation:

Slightly adapted from the Vegetarian Times

Bake, boil, microwave, or pressure cook potatoes until tender. Run under cold water to remove skins. Chill.

Meanwhile, steam tofu for 10 minutes. While tofu is cooking, place rice vinegar (lemon juice), oil (if desired), tamari, mustard, salt and garlic in a blender or food processor. Blend until smooth.

Drain tofu, crumble and add to blender or food processor along with dill.
Blend until smooth and creamy. You may need to add a few tablespoons of water (up to ¼ cup) depending on how soft the tofu is and how well your blender purees. You will want it a little "loose" and liquidy, as the potatoes will absorb some of the moisture.

Chop chilled potatoes into 1-inch cubes and place in a large mixing bowl.
Pour tofu mixture on top of potatoes and mix, evenly coating potatoes. Stir in celery and parsley. Be careful not to mash potatoes as you mix. Makes 6 side-dish servings.

Calories: 141 Protein: 6 g. Fat: 2 g. Carbohydrate: 26 g. Cholesterol: 0 mg. Sodium: 254 mg

Hmmm....I wonder if fresh basil would work in this, instead of dill? Pesto potato salad? :-D

From: Lauren Bednarcyk <saslab@unx.sas.com> Fatfree Digest [Volume 9 Issue 18] July 9, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

TOFU TACOS

Servings: 6 servings

Ingredients:

12 ounce Tofu Drained
½ cub Cooked Brown Rice
½ Green Pepper Chopped
¼ cub Catsup
½ teaspoon Salt
½ package Taco Seasoning Mix
6 Corn Tortillas
½ cub Chopped Tomato
½ cub Chopped Onion
1 ½ cub Shredded Lettuce

Preparation:

Combine Tofu, Rice, Green Pepper, Catsup, Salt & Taco Seasoning, Mixing Throughly. Heat Skilet & Warm Tortillas Until Soft & Pliable. Fill Each Tortilla With Tofu Mixture & Garnish With Tomato, Onion & Shredded Lettuce.
Season With Hot Sauce If Desired.
(Fat 3. Chol. O.)

TROPICAL STUFFED CORNISH HENS

Servings: 6 servings

Ingredients:

4 Cornish hens (12-16 oz. ea.) thawed
8 ounce Pineapple tidbits (in juice)
12 ounce Red pepper jelly*
1 tablespoon Butter or margarine
1 cub Chopped onions
4 cub Cooked brown rice
¾ cub Currants
¾ cub Chopped macadamia nuts
½ cub Chicken broth
1 tablespoon Diced crystallized gingerOR up to double amount

Preparation:

Remove giblet packet from hens; rinse hens with cool water. Drain; set aside. Drain pineapple well reserving juice. Place juice in small saucepan with jelly. Heat over low heat until jelly melts, stirring occasionally. Cook onions in butter in large skillet over medium-high heat until tender. Add rice, reserved pineapple, currants, nuts, broth, and ginger; heat thoroughly.

Spoon about 2/3 cup mixture into cavity of each hen. Use wooden picks, soaked in water, to enclose filling. Place hens breast side up in roasting pan on rack coated with cooking spray. Baste with jelly mixture.
Roast at 400 degrees F. for 10 minutes; reduce oven temperature to 350 degrees F. [and] continue roasting for 1 hour or until internal temperature registers 180 to 185 degrees F., basting every 30 minutes with jelly mixture. Cover remaining stuffing and bake during last 30 minutes with remaining rice.

Makes 6 to 8 servings.

*Substitute red currant jelly for red pepper jelly, if desired.

Source: Seasonal Inspirations for Rice
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

TURKEY & CHILE SOUP

Servings: 1 servings

Ingredients:

16 ounce Can of tomatoes
7 ounce Can of diced green chiles
1 Onion, cut into chunks
3 cub Chicken broth orhomemade turkey stock
3 cub Bite-size pieces ofcooked turkey
2 cub Cooked brown rice
10 ounce Pk frozen whole kernel corn
¾ teaspoon Ground cumin
½ teaspoon Garlic salt
¼ teaspoon Chili powder

Preparation:

This is a recipe that I like to use for turkey leftovers. I use the carcass to make the stock first. I throw in any vegetables I want to use up in the fridge into the stock pot except cabbage and broccoli and carrot greens which smell too strong if I let the stock boil too hard by accident.
After straining the stock and discarding the bones and vegetables I use the following recipe from the Sunset "Fresh Ways with Chicken" cookbook, which I usually double. I also use more broth and less turkey than they call for, I really don't measure the ingredients, I just add what I've got until it's as thick as I want it and the proportions look right.

In a blender or food processor combine tomatoes and their liquid, chiles and onion; whirl until smooth. Pour into a large pan, add broth and bring to a boil over high heat. Add turkey, rice, corn, garlic and spices.
Reduce heat and simmer until heated through.

Serve with fresh cilantro, sour cream and tortilla strips, their recipe calls for strips made from flour tortillas, but I use corn tortilla chips sometimes. -- Sandra Chaffin (fnsjc@aurora.alaska.edu)

TURKEY AND BROCCOLI STIR-FRY

Servings: 2 servings

Ingredients:

8 ounce Turkey breast
Boneless & skiness
1 tablespoon Low sodium soy sauce
1 tablespoon Honey
2 Cloves garlic, minced
2 teaspoon Oil
1 cub Broccoli florets
1 cub Sliced sweet red peppers
¼ cub Defatted chicken stock
1 ½ cub Hot cooked brown rice

Preparation:

Cut the turkey into strips. In a meduim bowl, stir together the soy sauce, honey & garlic. Add the turkey and toss to coat.

In a wok or large frying pan over medium-high heat, heat the oil for 1 minute. Add the turkey and stir-fry for 3 minutes, or until opaque. Remove with slotted spoon and keep warm.

Add the broccoli and peppers to the pan. Stir-fry for 2 minutes.
Add the stock and continue to stir-fry for 2 minutes, or until the vegetables are crisp-tender. Return the turkey to the pan and toss briefly. Serve over the rice.

Preparation time: 10 minutes
Cooking time: 10 minutes

Per serving: 403 calories, 8.2 g. fat(18% of calories), 4.6 g.
dietary fiber, 68 mg. cholesterol, 404 mg. sodium.

TURKEY BREAST-SPINACH RICE DRESSING

Servings: 12 servings

Ingredients:

1 (5 Lb.) Turkey Breast,
Boned & Skinned
1 cub Minced Onion (1 Medium)
1 cub Sliced Mushrooms
3 cub Coooked Brown Rice
2 tablespoon Fine, Dry Breadcrumbs
2 cl Garlic, Minced
1 teaspoon Dried Basil
1 tablespoon Oleo
¼ teaspoon Dried Summer Savory
¼ teaspoon Salt
¼ teaspoon Pepper
2 Egg Whites Slightly Beaten
1 package Frozen Spinach Drained
And Thawed.

Preparation:

Trim Fat From Breast, Remove Tendons. Place Outer Side Of Turkey Breast On Plastic Wrap, Bone Side Up. Starting From Center, Slice Horizontally Through Thickest Part Of Each Side Of Breast Almost To, But Not Through, Outer Edge. Flip Cut Pieces Over To Enlargebreast. Place Plastic Wrap Over Breast, Flatten To A More Even Thickness. Place Loose Edges Of Breast Over Thinner Portions. Set Aside. Coat A Large Nonstick Skillet With Cooking Spray. Place Over Medium-High Heat Until Hot. Add Onions & Mushrooms; Saute Until Tender. Remove From Heat. Add Rice & Next 10 Ingredients, Stir Well. Spread Spinach Mixture in Center Of Turkey Within 2 Inches Of Sides; Roll Up Jellyroll Fashion, Starting With The Short Side, To Approximately An 11 X 6 Inch Roll. Secure At 2 Inch Intervals, Using Heavy String.
Place, Seam Side Down, in A Shallow Roasting Pan Coated With Cooking Spray.
Brush Turkey Breast Lightly With Oleo. Bake, Uncovered At 325 F. For 2 Hours, Basting Occasionally With Remaining Oleo.
Place Turkey Breast On A Serving Platter. Let Stand 10 Min. Before Slicing. Remove String. Cut Turkey Roll Into Slices. Place On Individual Plates.
(Fat 4.4. Chol. 59.)

TURKEY VEGETABLE STIR-FRY

Servings: 4 servings

Ingredients:

1 tablespoon Cornstarch
2 tablespoon Soy Sauce
¼ teaspoon Ground Ginger
1 (10 ½ Oz.) Can Chicken
Broth
1 Carrot, Cut Into Julienne
Strips,
2 tablespoon Vegetable Oil
2 cub Sliced Mushrooms
4 Green Onions Minched
1 Stalk Celery Diagonally
Sliced
1 (6 Oz.) Pkg. Snow Peas
Thawed
2 cub Coarsely Chopped Cooked
Turkey Breast
2 cub Brown Rice Cooked
2 tablespoon Silvered Almonds Toasted

Preparation:

Combine Cornstarch, Ginger, Chicken Broth & Soy Sauce in A 2 Cup Glass Measure. Stir Well. Microwave Uncovered At High 2 To 3 Min. OR Until Thickened, Stirring Every 30 Seconds. Set Aside.
Combine Carrot & Oil in A 2 ½ Quart Casserole. Cover With Plastic Wrap; Microwave At High 1 To 2 Min. OR Until Carrot Is Crisp-Tender. Stir After 1 Min. Add Mushrooms, Onions & Celery. Microwave Uncovered At High For 1 To 2 Min.; Stir Well. Add Soy Sauce Mixture, Snow Peas & Turkey; Stir Well.
Microwave At High 2 To 3 Min ; Stir.After 30 Seconds. Serve Over Rice.
Garnish With Almonds.
358 Cal. Per 1 C. Turkey Mixture & ½ C. Rice. Fat 12.2. Chol. 49.

TWO-DAY CHILI

Servings: 1 servings

Ingredients:

1 pound Black beans, soaked starting
In the early a.m.
1 cub Brown rice (med. grain)
28 ounce Can diced tomatoes with
Sauce
2 To 3 med./lg. onions,
Chopped
3 large Carrots, diced
1 Garlic cloves to taste,
Chopped
1 Chili powder to taste
1 Cumin to taste

Preparation:

Cook brown rice and soaked beans in water to cover in crockpot set to high (overnight). In the morning, add saute'd veggies, canned tomatoes and spices. Continue cooking on high (watch the water level) until dinner for flavors to blend. Serve over rice/potatoes/tortillas, etc.

I made some black bean chili last week (black beans, canned tomatoes, saute'd onions and carrots, spices) - from scratch - a crockpot full. And added a "secret ingredient" - brown rice, which I added when I started to cook the (presoaked) beans - overnight at high in the crockpot. All my SAD friends who ate it thought it was *great*, and that it contained m**t (actually, no added f*t, no added m**t - just what was in the rice, etc ;-)

Source: apparent original

Posted by kmdavis@netcom.com (Karen M. Davis) to the Fatfree Digest [Volume 16 Issue 28] Apr. 1, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com and Mark Alexander, Mark@alexr.demon.co.uk.

1.80á

UN STUFFED BELL PEPPER SOUP (VEGAN)

Servings: 12 servings

Ingredients:

8 cub Water
¾ cub Basmati brown rice
1 ½ cub Diced yellow onions
1 ½ cub Red or green peppers; dice
2 ½ cub Red or green peppers; chop
2 cub Chopped celery
¾ cub Diced carrots
6 Garlic cloves; minced or pre
2 teaspoon Crushed oregano leaves
½ teaspoon Ground celery seed
12 ounce Tomato paste
2 ½ teaspoon Mild chili powder
3 tablespoon Tamari soy sauce

Preparation:

This soup much resembles the flavor or a stuffed bell pepper that has indeed come unstuffed. In a 5-6 qt pot bring to boil water, rice onion, & diced bell pepper.
Reduce heat & simmer covered for about 25 min or until rice is a little tender. Add celery, bell pepper squares, carrot, garlic, oregano, basil, celery seed and tomato paste. Continue simmering 20-30 min or until added veggies are tender and rice is completely cooked. Add chili powder, tamari and salt to taste.
Simmer 5 min or until flavors are well blended. Adjust seasonings to taste. You can also add a few table spoons of powdered vegetable broth to make a creamier broth. Nutrition (per serving): 119 calories, Total Fat 1 g (7% of calories) :

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á

VEGANBURGERS

Servings: 12 servings

Ingredients:

2 cub Brown rice
2 ½ cub Rolled oats
12 ounce Ordinary white mushrooms
Large handful of dried
Shiitake mushrooms
3 medium Onions
2 Bay leaves
1 tablespoon Sage
1 tablespoon Basil
1 tablespoon Thyme
3 tablespoon Cornstarch + just enough
Water to make a smooth
Paste
3 tablespoon Dark soy sauce

Preparation:

cook brown rice as you would normally cook brown rice, and allow to cool.

simmer onions and herbs in water until onions are soft. remove bay leaves.
save any broth.

soak shiitake mushrooms in water until they soften. simmer *all* mushrooms in mushroom water until the fresh mushrooms are cooked through. save mushroom sweat.

in a food processor, process ½ of the rice, 2 c. of the oats, and all of the other ingredients until there are no big chunks. You may have to do two batches depending on the size of your food processor. Use mushroom water and onion liquid to keep the food processor happy.

in a large bowl, mix the processed gloop with remaining rice and oats. It should be thick enough to form into cohesive patties, but not dry. Add a few extra oats if it's too wet, or some liquid if your hands don't get a little sticky when handling it.

fry in a light spray of Pam, over low heat, until both sides of the patty are brown and crunchy. about 10 min.

using a larger amount of mushrooms makes it taste even better, but then the batter becomes more like thick pancake batter. Still yummy though.

Cynthia Gibas, cgibas@silibio.ncsa.uiuc.edu. Fatfree Digest [Volume 10 Issue 36], Sept. 16, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

VEGETABLE & HERB CURRY

Servings: 1 recipe

Ingredients:

1 Box Quick Brown Rice (Vegetable and Herb)
2 tablespoon Vegetable oil
½ medium Onion; thinly sliced
2 Celery stalks; chopped
1 Green bell pepper; chopped
1 Fresh apple; chopped OR...
½ cub -Chopped dried apples
¼ cub Raisins
¼ cub Water
2 teaspoon Curry powder

Preparation:

Cook contents of box according to package directions. While rice is cooking, saute vegetables until barely tender (3 to 5 minutes). Stir in the apples, raisins and water. Cover and steam for a few minutes until the raisins are softened. When the rice is done, add it and the curry powder to the vegetables. Stir gently until well mixed. Let sit a few minutes for the flavors to mingle. Add salt or tamari soy sauce to taste.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

VEGETABLE & HERB QUICHE

Servings: 1 quiche

Ingredients:

1 Box Quick Brown Rice (Vegetable and Herb)
4 Eggs
1 1/3 cub Milk
1 ½ cub Grated cheese
1 cub Sliced fresh mushrooms
½ medium Onion; thinly sliced

Preparation:

Cook contents of box according to package directions. Preheat oven to 350 F. In a large bowl, beat the eggs and milk and stir in the remaining ingredients. When the rice is done, add it to the egg mixture. Stir. Pour the entire mixture into an oiled quiche pan or 8" x 8" baking dish. Bake 45 minutes or until done. Serve immediately.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

VEGETABLE & HERB RICE ORIENTAL SOUP

Servings: 1 recipe

Ingredients:

1 Box Quick Brown Rice (Vegetable and Herb)
5 cub Water
4 tablespoon Tamari soy sauce
1 tablespoon Olive oil
1 teaspoon Lemon juice
1 ½ cub Mung bean sprouts

Preparation:

Cook contents of box according to package directions. Add the soy sauce, oil, and lemon juice. Stir and let simmer 5 minutes more. Add the sprouts and just heat through. More tamari soy sauce may be added to taste.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

VEGETABLE ALMOND RICE

Servings: 6 servings

Ingredients:

2 teaspoon Margarine
1 small Onion; chopped
1 ¼ cub Vegetable broth
1 tablespoon Lemon juice
½ teaspoon Garlic powder
1 ½ cub Instant brown rice
1 cub Mixed vegetables
2 tablespoon Slivered almonds; toasted
½ teaspoon Dried dill

Preparation:

Melt margarine in a medium saucepan over medium heat.
Add onion and saute until tender.

Add broth, lemon juice and garlic powder. Bring toa boil. Stir in rice and vegetables, and return to a boil. Reduce heat to low, cover and simmer for 5 minutes. Fluff with a fork. Stir in almonds and dill.
Cover, let stand for 5 minutes, and serve.

Per serving: 216 cal; 6 g prot; 96 mg sod; 39 g carb; 4 g fat; 0 mg chol; 32 mg calcium

Source: Vegetarian Gourmet, Winter 93/MM by DEEANNE

VEGETABLE AND HERB CURRY

Servings: 1 recipe

Ingredients:

1 Box Quick Brown Rice (Vegetable and Herb)
2 tablespoon Vegetable oil
½ medium Onion; thinly sliced
2 Celery stalks; chopped
1 Green bell pepper; chopped
1 Fresh apple; chopped OR...
½ cub -Chopped dried apples
¼ cub Raisins
¼ cub Water
2 teaspoon Curry powder

Preparation:

Cook contents of box according to package directions. While rice is cooking, saute vegetables until barely tender (3 to 5 minutes). Stir in the apples, raisins and water. Cover and steam for a few minutes until the raisins are softened. When the rice is done, add it and the curry powder to the vegetables. Stir gently until well mixed. Let sit a few minutes for the flavors to mingle. Add salt or tamari soy sauce to taste.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

VEGETABLE AND HERB QUICHE

Servings: 1 quiche

Ingredients:

1 Box Quick Brown Rice (Vegetable and Herb)
4 Eggs
1 1/3 cub Milk
1 ½ cub Grated cheese
1 cub Sliced fresh mushrooms
½ medium Onion; thinly sliced

Preparation:

Cook contents of box according to package directions. Preheat oven to 350 F. In a large bowl, beat the eggs and milk and stir in the remaining ingredients. When the rice is done, add it to the egg mixture. Stir.
Pour the entire mixture into an oiled quiche pan or 8" x 8" baking dish.
Bake 45 minutes or until done. Serve immediately.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

VEGETABLE AND HERB RICE ORIENTAL SOUP

Servings: 1 recipe

Ingredients:

1 Box Quick Brown Rice (Vegetable and Herb)
5 cub Water
4 tablespoon Tamari soy sauce
1 tablespoon Olive oil
1 teaspoon Lemon juice
1 ½ cub Mung bean sprouts

Preparation:

Cook contents of box according to package directions. Add the soy sauce, oil, and lemon juice. Stir and let simmer 5 minutes more. Add the sprouts and just heat through. More tamari soy sauce may be added to taste.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

VEGETABLE CURRY

Servings: 5 servings

Ingredients:

4 cub Hot cooked Brown Rice
1 cub Cauliflower florets
2 Carrots, sliced
1 cub Broccoli florets
1 Sweet red pepper,coarse chop
1 Onion, cut into wedges
1 cub Peas
2 Tomatoes, cut into wedges

SAUCE:
2 tablespoon Safflower oil
2 tablespoon Curry powder (to taste)
2 tablespoon Minced Gingerroot
3 Cloves garlic, minced
1 Sm hot chili pepper *
½ cub Vegetable stock
2 tablespoon Lime juice

Preparation:

* very finely chopped, or ¼ t dry crushed red pepper GARNISH: toasted sesame seeds, fresh corriander leaves, or roasted unsalted peanuts, optional.
Cook or reheat rice.
Steam cauliflower, carrots, and broccoli until crisp/tender, about 6-8 minutes. Add red pepper, onion, and peas for the last 3 minutes. Tomatoes should be added just for the last 2 minutes, simply to heat.
Meanwhile, in a small saucepan, heat oil for the sauce. Add curry powder, ginger, and chili pepper. Saute for 3-5 minutes. Add vegetable stock and boil, uncovered, for about 3 minutes to reduce and thicken slightly. Stir in lime juice. Toss steamed vegetables gently with sauce. Top with garnish. Serves 4-6
VARIATIONS: - add 1 coarsely chopped apple
~ add tofu cubes or serve on slices of lightly sauteed tofu.
~ subst. or add other veggies, such as sauteed mushrooms or steamed potatoes
~ leftovers are delicious in omelets
~ serve on buckwheat noodles or other pasta

VEGETABLE CURRY #2

Servings: 5 servings

Ingredients:

4 cub Hot cooked Brown Rice
2 Carrots, sliced
1 Sweet red pepper,coarse chop
1 cub Peas
1 cub Cauliflower florets
1 cub Broccoli florets
1 Onion, cut into wedges
2 Tomatoes, cut into wedges

SAUCE:
2 tablespoon Safflower oil
2 tablespoon Minced Gingerroot
1 Sm hot chili pepper *
2 tablespoon Lime juice
2 tablespoon Curry powder (to taste)
3 Cloves garlic, minced
½ cub Vegetable stock

Preparation:

* very finely chopped, or ¼ t dry crushed red pepper

GARNISH: toasted sesame seeds, fresh corriander leaves, or roasted unsalted peanuts, optional. Cook or reheat rice.
Steam cauliflower, carrots, and broccoli until crisp/tender, about 6-8 minutes. Add red pepper, onion, and peas for the last 3 minutes. Tomatoes should be added just for the last 2 minutes, simply to heat.
Meanwhile, in a small saucepan, heat oil for the sauce. Add curry powder, ginger, and chili pepper. Saute for 3-5 minutes. Add vegetable stock and boil, uncovered, for about 3 minutes to reduce and thicken slightly. Stir in lime juice. Toss steamed vegetables gently with sauce. Top with garnish.
Serves 4-6

VARIATIONS: - add 1 coarsely chopped apple - add tofu cubes or serve on slices of lightly sauteed tofu. - subst. or add other veggies, such as sauteed mushrooms or
steamed potatoes - leftovers are delicious in omelets - serve on buckwheat noodles or other pasta

VEGETABLE PILAU SPECIAL

Servings: 1 serving

Ingredients:

½ cub Long-grain brown rice
Sea salt to taste
1 teaspoon Tumeric
2 ounce Fresh green beans
1 small Carrot
1/3 cub Shelled peas
1 small Onion
1 small Garlic clove
1 Piece ginger root (¼ to ½ inch)
1 small Tomato
1 tablespoon Margarine (vegan)
1 teaspoon Coriander
1 teaspoon Ground cumin
¼ teaspoon Garam masala
¼ cub Slivered almonds

Preparation:

Cover the rice with boiling water and leave to soak for several hours.
Drain, rinse, cover with water, add a little salt and the tumeric, bring to the boil, then lower heat, and cook until the water is absorbed and rice tender, about 20 minutes.

Meanwhile, chop the beans and carrot. Steam them -- and the peas -- until just tender. Drain and set aside.

Chop the onion. Crush the garlic. Grate the ginger finely. Chop the tomato.

Heat the margarine in a pan and add the onion. Saute until beginning to brown. Add the garlic and ginger and cook for a minute longer.
Lower heat and stir in the spices. Then add the tomato and cook for a minute longer. Remove from heat and stir in the cooked vegetables.

Place half the cooked rice on the bottom of a greased ovenproof dish, spoon the vegetable mixture over it, then top with the other half of the rice.
Cover the dish (if it has no lid then use foil) and bake it at 350 degrees F (180 C) Gas Mark 4 for about half an hour.

Toast the almonds under a hot grill (broiler) until lightly browned. When the pilau is ready and dished up, sprinkle the almonds on top.

* Source: The Single Vegan - by Leah Leneman * Typed for you by Karen Mintzias

VEGETABLE-BEAN SOUP

Servings: 8 servings

Ingredients:

1 cub Kidney beans; dried
2 Garlic cloves; pressed
1 Onion; chopped
2 Potato; cut in chunks
1 Carrot; sliced ½" thick
2 Zucchini; sliced 1" thick
¼ pound Green beans
2 Leek
¼ pound Cabbage
(savoy is best)
1/3 cub Brown rice, long-grain; * se
3 Tomato; cut in wedges
¼ cub Parsley sprigs; chopped
¼ teaspoon Celery seed
¼ teaspoon Marjoram
1 teaspoon Basil
1 teaspoon Oregano

Preparation:

Recipe by: McDougall Place beans in pot with 2 quarts of water. Bring to boil, remove from heat and let rest 1 hour. Then add chopped onion, garlic, and simmer for 1 ½ hours.

Chop potatoes in large chunks; do not peel. Slice carrots ½ inch and zucchini 1 inch thick, scrub them, do not peel. Slice leeks and cut beans into 1 inch pieces. Add to soup pot along with seasonings. Simmer for 1 hour longer.

Thinly slice cabbage and add to soup along with rice or spaghetti. Simmer another 20 minutes. Add more water if too thick. Add tomato wedges for the last 10 minutes, just before serving.

HELPFUL HINTS: Kidney beans make a good rich broth, but any kind of bean also may be used. Soup freezes well, so make a large batch when you have time and freeze half for use on a budy day. Try using some chopped spinach, instead of the cabbage. By changing the vegetables and beans used, the soup can be different each time you make it. It is a meal in itself.
From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

VEGETARIAN CHILI

Servings: 6 servings

Ingredients:

1 medium Onion; thinly sliced
½ Green bell pepper; diced
2 tablespoon Butter or margarine
1 Garlic clove; minced
2 tablespoon Chili powder
28 ounce Canned whole tomatoes crushed
3 cub Cooked/canned kidney beans
Salt, pepper
1 ½ cub Shredded cheddar cheese
3 cub Hot cooked brown rice
½ cub Chopped green onions

Preparation:

Saute onion and green pepper in butter until tender. Stir in garlic, chili powder, tomatoes and beans. Season to taste with salt and pepper. Simmer 10 minutes. Add cheese and cook, stirring, until melted. Spoon into individual mounds of rice. Garnish with green onions.

VEGETARIAN EGG ROLLS

Servings: 12 servings

Ingredients:

1 package Egg roll wrappers
Or
1 *recipe of cheese blintz pan
Sesame oil
1 cub Celery, finely chopped
1 Onion, small, finely chopped
2 Garlic cloves, minced
1 cub Cabbage, finely shredded
1 cub Mushroom, finely chopped
1 Green pepper, finely chopped
½ cub Water chestnuts, finely chop
1 cub Sprouts, bean or seed, fresh
¼ cub Soybeans, dry cooked andpureed
3 tablespoon Soy sauce
2 ½ cub Brown rice, cooked

Preparation:

These egg rolls make an excellent first course, or when eaten right with the cooked rice, a whole meal. Just be sure, if you eat them without rice, that you include rice in the meal to complement the soybeans.

In a wok or frying pan saute the vegetables in sesame oil in the order given. After the onion has started sauteing, add the remaining vegetables quickly so that the total time with the heat on is about 5 minutes. As soon as you add the bean sprouts to the pan, turn off the heat.

Stir the pureed soybeans and soy sauce together. Then stir this mixture into the vegetables.

The whole mixture may be chilled several hours, or used warm. To prepare the rolls: place about ¼ cup filling in the center of each pancake or egg roll wrapper; fold the corners over envelope-style and seal with a flour-water paste.

Heat a large frying pan with oil in the bottom. Fry the rolls until they are crisp and brown, turning only once. You may deep fry the rolls if you are into deep frying, but they are better cooked only in a little oil.
Drain on paper bags or towels.

Keep the rolls hot in a 250~ oven up to an hour. Or reheat them at 450~ for about 10 minutes.

Serve 2 egg rolls with about 1 cup of cooked rice and any of the following:
mustard, horseradish, soy sauce, sweet and sour sauce, or hot sauce.

VEGETARIAN JAMBALAYA

Servings: 4 servings

Ingredients:

1 can 28oz Italian plum tomatoes
1 cub Broth(veg, chick, or beef)
1 cub Quick cooking brown rice
1 teaspoon Bottled minced garlic
2 Bay leaves
1 teaspoon Dried basil leaves
1 teaspoon Dried thyme leaves
1 teaspoon Hot pepper sauce or to taste
1 large Green bell pepper
1 can 16oz can black eyed peas
Drained
Chopped parsley or chives
For garnish

Preparation:

Combine tomatoes, broth, rice, garlic, bay leaves, basil, thyme and hot pepper sauce in a lage saucepan. Cover and bring to a boil over high heat.

When rice is cooking, cut green pepper into 1 inch pieces and stir into stew Reduce heat to medium, stir in black eyed peas, cover and simmer for 10 to 12 minutes, stirring once.

Remove and discard bay leaves. Sprinkle with parsley if desired.

This is a Louisiana inspired stew, rich and fairly thick. For a thinner stew, add additional broth.

Serving suggestion: Serve with garlic bread.

Source: Meatless Dishes in Twenty Minutes Typed by Dale/Gail Shipp

VEGETARIAN PAELLA

Servings: 4 servings

Ingredients:

¼ cub Olive oil
1 ¼ cub Long-grain brown rice
1 large Onion; peeled and sliced
2 large Garlic cloves; crushed
1 pinch Saffron strands
3 cub Light Vegetable Stock(generous measure) OR water
½ Lemon; thinly pared rind, cut into thin shreds
Salt
Freshly ground black pepper
1 pound Washed and trimmed leeks cut into 1-inch lengths
¼ cub Frozen peas
¼ cub Black olives, or more

TO GARNISH:
Parsley; chopped

Preparation:

Heat the oil in a large, deep pan. Add the long-grain brown rice and onion slices and stir until the rice is coated and begins to turn opaque. Add the garlic, saffron, stock or wate, lemon rind and salt and pepper. Mix well, then bring to a boil. Mix again, to distribute the saffron coloring.
Arrange the vegetables and olives attractively on top of the rice.
Bring to a boil. Cover with a lid or foil and simmer for 45 minutes.
Sprinkle with parsley and serve straight from the pan.
May be served with blanched almonds, slivered Brazil nuts or whole cashew nuts- separately, in a bowl - for people to help themselves to if they like.
Variation: VEGETARIAN PAELLA WITH ARTICHOKES: Use 4 to 6 globe artichokes instead of the leeks. Very tender baby artichokes can simply be quartered; otherwise cut the leaves and choke from the artichokes, then halve or quarter the artichoke bottoms. Garnish with artichoke leaves.

VEGETARIAN POT STICKERS WITH DIPPING SAUCE

Servings: 24 pieces

Ingredients:

1 cub Diced tomato
½ cub Grated daikon
2 tablespoon Finely chopped shiso leaves
2 tablespoon Chopped green onions
3 tablespoon Lemon juice
¼ cub Tamari or soy sauce
½ teaspoon Cumin seed
½ teaspoon Chili powder
½ cub Cooked brown rice
6 ounce Tofu; squeezedto remove moisture
3 tablespoon Fresh shiitake mushrooms(finely chopped)
2 tablespoon Chopped fresh basil leaves
2 tablespoon Finely chopped black olives
1 teaspoon Ground red chili pepper
1 teaspoon Sesame oil
12 ounce Pot sticker wrappers
Salad oil for frying

Preparation:

For dipping sauce, combine tomato, daikon, shiso, green onions, lemon juice, 2 tablespoons of the tamari, the cumin, and chili powder. Chill overnight. In a bowl, combine rice, tofu, mushrooms, basil, olives, chili pepper, sesame oil, and the remaining 2 tablespoons tamari. Chill for 30 minutes. Put 1 tablespoon of filling in the center of each wrapper. Dampen edges with water, fold wrapper in half, and seal edges. In a non-stick skillet, heat a little oil. Arrange filled pot stickers in a single layer in the skillet; cook over medium heat until the bottoms of the pot stickers are browned. Add ¼ cup water; cover and cook on low heat for 6 minutes, or until water is evaporated.
Repeat until all pot stickers are cooked. Serve with dipping sauce. Makes about 24 pot stickers.

CHERRY BLOSSOM FESTIVAL RECIPES (FEBRUARY 1995)

Guest Demonstrator: Paul Onishi

Reprinted with permission from:
The Electric Kitchen & Hawaiian Electric Company, Inc.

[Meal-Master compatible format by Karen Mintzias]

VEGETARIAN SLOPPY JOES

Servings: 4 servings

Ingredients:

1 tablespoon Vegetable oil
1 medium Onion; chopped
1 medium Green pepper; chopped
3 cub Cooked brown rice
32 ounce Mexican-style pinto beans (canned)
¾ cub Hickory smoke barbecue sauce
4 Whole grain buns

Preparation:

Heat oil in large skillet over medium-high heat. Add onions and green pepepr; cook 2 to 3 minutes. Add rice, beans and barbecue sauce.
Simmer 10 to 15 minutes, until heated through. Serve on buns.

Each serving provides:
* 542 calories
* 19.2 g. protein
* 9.4 g. fat
* 96.4 g. carbohydrates
* 3.2 g. dietary fiber
* 17 mg. cholesterol
* 1637 mg. sodium.

[Karen's note: I'm not sure where the cholesterol comes from in this recipe. There's no cheese in the photo next to the recipe, so maybe the buns contain some animal products...?]

Source: "Veg-able Rice"
Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

VEGETARIAN STUFFED PEPPERS

Servings: 6 servings

Ingredients:

½ pound Dry red kidney beans
1 cub Brown rice
6 Green peppers
3 tablespoon Olive oil
4 Garlic (minced)
1 Onion (diced)
2 Stalks celery (diced)
2 Carrots (diced)
2 Tomatoes - peeled, seeded,
½ teaspoon Dried basil
¼ teaspoon Dried red pepper flakes
½ teaspoon Dried oregano

Preparation:

Bring 2 ½ cups salted water to boil, add 1 cup rice, cover and simmer for 45 minutes (or until all liquid is absorbed). Put 2 tablespoons olive oil in frying pan and add the minced garlic. Saute for 3 minutes, stirring so the garlic doesn't burn. Add onion, celery, and carrots and saute for an additional 5-7 minutes. Remove from heat and mix with the rice. Add the seasonings (all the dried seasonings, plus salt and pepper) and mix well.
Mix in the beans with 2 tablespoons of the reserved liquid. Cut the tops off the green peppers and remove the seeds. Stand peppers in shallow baking dish that has been brushed with 1 tablespoon olive oil. Fill peppers with bean and rice mixture. Ladle seasoned diced tomatoes over top of each pepper and top off each with a tablespoon of reserved liquid. Cover dish and roast in 350' oven for 35-45 minutes or until peppers are tender.

VEGGIE BURGER MIX

Servings: 12 servings

Ingredients:

½ cub Dry garbanzo beans
½ cub Dry soybeans
½ cub Dry lentils
½ cub Yellow split peas
½ cub Instant brown rice
½ cub Rolled oats
1 package Dry soup mix or
Salad dressing mix
¼ cub Bread crumbs
¼ cub Cornmeal
1 ½ teaspoon Baking soda

Preparation:

Put the ingredients one by one in a blender. Turn on the blender. Run for cover (it's pretty noisy). When everything is reduced to powder, combine i a container. To use, mix 1 cup of the mix with 2/3 cup HOT water or combination of water and BBQ sauce, water and wine, or whatever other liqui you can think of. Let sit 15 minutes, then form into 3 patties. Cook in a pan coated with nonstick spray. NOTE: If you use BBQ sauce as part of the liquid, they wi brown much faster - must be the sugar in the sauce. This recipe makes 4 cu of dry mix.

The variations for this are endless, as you can use different dry mixes.
Good Seasons makes fat free dry salad dressing mixes, and there are lots of different flavors of soup mix (I think onion soup would be good). You coul also use the dry seasoning mixes, like the taco seasoning, etc. Some of the are fairly high in sodium, but I would think that in a quantity of mix, it would average out to an acceptable level.

From: garhow@hpubmaa.esr.HP.COM (Garry Howard). rfvc Digest V94 Issue #181, Aug. 26, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com

VEGGIE-BEAN SLOPPY JOES

Servings: 1 servings

Ingredients:

1 medium Onion chopped
1 medium Green pepper chopped
3 cub Cooked brown rice
2 16 oz. cans Mexican style
Pinto beans
¾ cub Barbeque sauce
Buns, rolls, corn bread -
What ever you'd like to put
Underneath

Preparation:

Saute onions and green peppers until tender crisp. Add rice, beans, and barbeque sauce. Simmer 10-15 minutes until heated through. Serve over your choice of rolls/bread.

Posted by MPAADM@ritvax.isc.rit.edu to the Fatfree Digest [Volume 15 Issue 22] Feb. 22, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.

1.80á

VEGGIEBURGER IN QUANTITY (DRIED)

Servings: 1 servings

Ingredients:

1 cub Dried corn
1 cub Whole wheat
1 cub Brown rice
1 cub White rice
1 cub Black beans
1 cub Lentils
1 cub Oatmeal

Preparation:

Whir grains one at a time in blender until coarsely chopped. mix well and store in a covered container.

When you want a veggie burger scoop out needed amount <1 cup makes 4 good sized burgers> whir 1 cup at a time in blender until reasonably fine.

Heat 1 cup of water for each cup of mix until boiling add seasonings <see below> add to dry mixture and stir until liquid is absorbed. Drop by large spoonsfull into nonstick fry pan <or use pam> it will firm up as it cooks.
Its gloppy to start with. That's ok. Turn when brown on bottom. serve as pleases you.

For a more tender pancake like burger use a little more water.

beef, chicken, or ham flavored burgers. Use 2 TBS <more or less to taste> soup starter for each cup of water. Serve on buns with lettuce tomatoe, onion, ketchup, mustard or whatever strikes your fancy. For cheeseburgers use FF cheese.

Taco burgers add ½ pkt taco seasonings to each cup of water. serve with salsa or stir fry to a chunky consistancy and make tacos

hawaiian burgers use pineapple juice in place of ½ the water add a dash of soy sauce. Serve with pineapple rings.

sloppy joes use ½ c. sloppy joe mix for each cup of water stir fry to chuncky consistancy. Serve on whole wheat buns.

sweet and sour burgers. Use soy sauce in place of ¼ water. Serve with sweet and sour sauce. There are many FF versions on the market or you can make your own. I have a recipe somewhere I can look up if anyone is interested.

From: Robbins <mrobbins@worf.infonet.net>. Fatfree Digest [Volume 10 Issue 6] Aug. 16, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

VERICHEESEY CASSEROLE

Servings: 8 servings

Ingredients:

1 teaspoon Vegetable oil
1 cub Chopped onion
3 Garlic cloves, minced
1 cub Chopped mushrooms
1 teaspoon EACH dried basil, thyme,marjoram, and cumin
2 cub Cooked beans
2 cub Cooked brown rice
3 Eggs, slightly beaten
2 cub Low fat cottage/ricottacheese (or combination)
¼ cub Crumbled Feta cheese(optional)
2 tablespoon Soy sauce
Salt
Black pepper
Cayenne to taste
2 medium Tomatoes, sliced
½ cub Grated parmesan cheese
½ cub Fine dry bread crumbs

Preparation:

Preheat oven to 350F. Heat oil in large skillet; saute onion, garlic and mushrooms until onion is nearly soft. Add all remaining ingredients except final three. Mix well and spread mixture in a large greased or sprayed shallow baking dish. Arranged tomato slices over the top. Mix together parmesan and crumbs and sprinkle over tomatoes. Bake for 40 minutes. Makes 8 servings.

Origin: Appeal, Quarterly magazine put out by Overwaitea and Save on Foods.
Shared by: Sharon Stevens

VERY CHEESEY CASSEROLE

Servings: 8 servings

Ingredients:

1 teaspoon Vegetable oil
1 cub Chopped onion
3 Garlic cloves, minced
1 cub Chopped mushrooms
1 teaspoon EACH dried basil, thyme,marjoram, and cumin
2 cub Cooked beans
2 cub Cooked brown rice
3 Eggs, slightly beaten
2 cub Low fat cottage/ricottacheese (or combination)
¼ cub Crumbled Feta cheese(optional)
2 tablespoon Soy sauce
Salt
Black pepper
Cayenne to taste
2 medium Tomatoes, sliced
½ cub Grated parmesan cheese
½ cub Fine dry bread crumbs

Preparation:

Preheat oven to 350F. Heat oil in large skillet; saute onion, garlic and mushrooms until onion is nearly soft. Add all remaining ingredients except final three. Mix well and spread mixture in a large greased or sprayed shallow baking dish. Arranged tomato slices over the top. Mix together parmesan and crumbs and sprinkle over tomatoes. Bake for 40 minutes. Makes 8 servings.

Origin: Appeal, Quarterly magazine put out by Overwaitea and Save on Foods.
Shared by: Sharon Stevens

VLF BURGERS

Servings: 1 servings

Ingredients:

1 ½ cub Short grain brown rice
(measure uncooked)
½ cub Onion (finely diced)
2/3 cub Carrot (minced or grated)
½ teaspoon Dry basil
½ teaspoon Dry thyme
½ teaspoon Black pepper (coarse grind)
¼ cub Tamari

Preparation:

Cook the rice so that it comes out a bit dry (if it is very sticky and damp let it dry some by spreading it on a tray for a while.) After the rice cools, add all other ingredients, mix well, and sort of knead the mixture a bit until it feels a bit sticky. Form into patties about 4 inches round and about ½ to ¾ inches thick (don't make them to thin). Place on a nonstick baking sheet, and put into a preheated 450 degree oven. Let cook for about 25 minutes, flip and cook for another 10 to 15 minutes. If the mixture was too wet the burgers will kind of flow and get thin. When you are making the patties you will probably think that this can't be done. My family loves these with onion tomato and coarse mustard. Thanks to a kind person at the local Wellspring Grocery and Deli who was kind enough to share a recipe with their customers.

From: andrew.jones@downtown.durham.nc.us. Fatfree Digest [Volume 10 Issue 13] Aug. 23, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

WALNUT PILAF

Servings: 4 servings

Ingredients:

2 ounce Ca. walnuts, chopped (reserve 4 halves for garnish)
4 cub Sliced mushrooms
¼ cub Minced onion
4 ounce Brown rice
1 ½ cub Low-sodium beef brothOR- vegetable broth
1 tablespoon Balsamic vinegar
2 teaspoon Aromatic bitters
½ teaspoon Crushed dried rosemary
½ teaspoon Pepper
2 tablespoon Minced parsley

Preparation:

Preheat oven to 350 F. Spread walnuts evenly on a cookie sheet; bake 10-12 minutes until fragrant and lightly toasted. Set aside.

Heat a large nonstick skillet over medium-high heat for 1 minute. Add mushrooms and onion; cook, stirring often for about 10 minutes, until mushroom liquid has evaporated and onion is golden brown.

Add rice, broth, vinegar, bitters, rosemary and pepper; bring to a boil.
Reduce heat, cover and simmer 40 minutes until rice is tender and liquid is absorbed.

Add reserved walnuts; toss to combine. Sprinkle with parsley, garnish with walnut halves and serve.

Each serving (1 cup) provides:
* 1 FA, 2-¼ V, ½ P, 1 B, 10 C.

Per serving:
* 231 cal, 6 g pro, 30 g car,
* 10 g fat: 6 g poly, 2 g mono, 1 g sat
* 10 g sod, 0 mg chol

Source: Wonderful World of Walnuts & Rice
(Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board)

Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

WARM RICE SALAD

Servings: 4 servings

Ingredients:

1 tablespoon Butter
½ cub Whole almonds
3 cub Chicken stock
½ cub Long-grain brown rice
½ cub Barley
½ cub Raisins
½ pound Shrimp; peeled, cooked
2 tablespoon Parsley; fresh chopped
Lettuce leaves
Lemon twist

VINAIGRETTE:
1 tablespoon Wine vinegar
½ teaspoon Dijon mustard
¼ teaspoon Salt
1 pinch Pepper
4 teaspoon Olive oil

Preparation:

In pie plate, microwave butter until melted. Stir in almonds, microwave at High for 2 minutes or until browned, stirring often. Chop and set aside.
In 8-cup casserole, microwave stock, rice and barley at High for 8 minutes or until boiling; stir. Cover and microwave at Medium (50%) for 45 minutes or until tender; stir in raisins. Let stand for 10 minutes.
Vinaigrette: Combine vinegar, mustard, salt and pepper; whisk in oil. Stir into casserole; add shrimp and parsley. Mound onto lettuce lined plate; garnish with almonds and lemon.

WEST INDIAN RICE AND PEAS WITH TEMPEH

Servings: 6 servings

Ingredients:

2 cub Uncooked brown rice
½ cub Unsweetened grated coconut
2 ½ tablespoon Vegetable oil
4 cub Water
1 cub Dried black eyed peas(soaked for 5 hours at least)
3 Bay leaves
1 medium Onion; chopped
3 Garlic cloves; minced
¼ cub Vegetable oil
1 small Chile; sliced
½ Red or green bell pepper
8 ounce Tempeh; cubed
1 pinch Fennel (generous pinch)salt & pepper to taste
2 Scallions; chopped

Preparation:

Saute rice & coconut in the 2 ½ tablespoons oil for 2-3 minutes, stirring constantly. Add the water & cinnamon stick. Cover the pot & bring it to a rapid boil. Do not peek at the rice, but when the steam starts escaping, turn the heat down. Simmer for 40 minutes.
Meanwhile, cook the black eyed peas with the bay leaf in salted, boiling water till tender (only takes abot 20-25 minutes). Drain them & remove the bay leaves. Keep warm till the rice & tempeh are ready.
Saute the garlic & onion with the ¼ cup of oil till the onions soften.
Stir in chile & bell pepper. Saute for 2 minutes. Add fennel, tempeh, salt & pepper. Lower heat, but stir frequently til tempeh is crisp & golden.
Combine everything, mixing together well.

WESTERN BEANS & RICE (USA RICE)

Servings: 6 servings

Ingredients:

1 tablespoon Vegetable oil
1 cub Chopped onions
1 cub Sliced celery
8 ounce Tomato sauce
½ cub Water
½ teaspoon Salt
¼ teaspoon Hot pepper sauce (or more, to taste)
3 cub Cooked or canned pinto beans (OR any type of bean) drained
3 cub Hot cooked brown rice

Preparation:

In large skillet, cook onions and celery in oil until tender. Stir in tomato sauce, water, seasonings, and beans. Heat thoroughly. Serve over hot rice.

Each serving provides: * 270 calories * 10.6 g. protein * 3.3 g. fat * 50.5 g. carbohydrate * 270 mg. sodium * 0 mg. cholesterol

Source: Brown Rice Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

WESTERN BEANS AND RICE

Servings: 6 servings

Ingredients:

1 tablespoon Vegetable oil
1 cub Chopped onions
1 cub Sliced celery
8 ounce Tomato sauce
½ cub Water
½ teaspoon Salt
¼ teaspoon Hot pepper sauce (or more, to taste)
3 cub Cooked or canned pinto beans (OR any type of bean) drained
3 cub Hot cooked brown rice

Preparation:

In large skillet, cook onions and celery in oil until tender. Stir in tomato sauce, water, seasonings, and beans. Heat thoroughly. Serve over hot rice.

Each serving provides:
* 270 calories
* 10.6 g. protein
* 3.3 g. fat
* 50.5 g. carbohydrate
* 270 mg. sodium
* 0 mg. cholesterol

Source: Brown Rice
Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

WESTERN BEANS AND RICE (VEGAN)

Servings: 6 servings

Ingredients:

1 tablespoon Vegetable oil
1 cub Chopped onions
1 cub Sliced celery
8 ounce Canned tomato sauce
½ cub Water
½ teaspoon Salt
¼ teaspoon Hot pepper sauce; to ½ t.
3 cub Cooked pinto beans; drained
3 cub Hot cooked brown rice

Preparation:

In large skillet, cook onions and celery in oil until tender. Stir in tomato sauce, water, seasonings, and beans. Heat thoroughly. Serve over hot rice. Note:
any type of beans may be used in this recipe.
Nutrition (per serving): 157 calories Total Fat 3 g (18% of calories), Source: USA Rice Council, Date Published: 1½5/92 :

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á

WESTERN SKILLET RICE

Servings: 4 servings

Ingredients:

1 pound Ground beef
16 ounce Cn stewed tomatoes
1 cub Small sweet peas
1 cub Sharp cheddar, shredded
1 Pkg onion soup mix
1 ½ cub Water
¾ cub Brown rice, uncooked
½ tablespoon Oil

Preparation:

In a skillet on high heat add the oil and brown the meat, stirring frequently. Drain any excess fat. Stir in the onion soup mix, water, rice, tomatoes and peas. Simmer 25 minutes until rice is tender; top with cheese.

WHOLE-GRAIN BREAKFAST CEREAL

Servings: 4 servings

Ingredients:

1 cub Whole wheat berries
1 cub Whole rye berries
1 cub Whole triticale
1 cub Whole barley
1 cub Brown rice
1 cub Buckwheat groats
1 cub Millet
1 cub Sesame seeds
1 cub Flaxseed
1 cub Lentils
10 cub Oat groats

Preparation:

I mix it up, then cook a pot of it by measuring 2 cups of cereal to 5 cups of water, bringing it to boil, & then letting it sit over night. Then I have a bowlful each morning, heated in the microwave until the cooked cereal is gone and I need to make more. Or you could do the same with a smaller amount, for one serving, say, try ¼ cup of cereal. It's very chewy and satisfying. And of course lots of whole grains. Sometimes I just use oatmeal instead of oat groats, since they are difficult to find and I like the consistency that oatmeal adds. In the book he has a little paragraph about each grain, explaining what vitamins/minerals it has & what it's good for.

Shared by Zoe

From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)

WILD HERBED RICE

Servings: 6 servings

Ingredients:

¼ cub Butter
1 cub Brown Rice
1 cub Wild Rice
1 cub Onion -- chopped
1 cub Celery -- chopped
1 pound Fresh Mushrooms -- sliced
3 ¾ cub Chicken Broth
¼ cub Fresh Parsley -- chopped
½ teaspoon Salt
¼ teaspoon Dried Thyme
Fresh Ground Black Pepper
¼ cub Pecans -- chopped
(optional)

Preparation:

In a large saucepan, melt butter over medium heat. Add brown rice, wild rice, onion, and celery and saute for approximately 5 minutes or until onion and celery are tender. Add mushrooms, chicken broth, parsley, salt, thyme, and pepper. (Add pecans if desired.) Bring to a boil, reduce heat to low and simmer for 1 hour or until liquid has evaporated.

Serves 6-8

Notes: We always use the pecans.

(from "From Portland's Palate" by the Junior League of Portland,OR; ISBN: 0-9632525-1-8)

Recipe By : Pete Link <NURPPL@NURSE.EMORY.EDU>

WILD RICE

Servings: 2 servings

Ingredients:

½ cub Celery
½ cub Onion
½ cub Parsley, grated
½ cub Butter
1 Box (10 oz) tofu
2 cub Water
½ cub Wild rice
½ cub Short grain brown rice
3 tablespoon Lemon juice
½ teaspoon Rosemary

Preparation:

In skillet, stir-fry celery, onion, and parsley in butter for 10 minutes.
Blend tofu and water together; add to skillet; also add wild rice, brown rice, lemon juice and rosemary; bring to a boil. Reduce heat to low and let rice absorb moisture, about 30-40 minutes. Serve.

WILD RICE AND ARTICHOKE SALAD

Servings: 4 servings

Ingredients:

¾ cub Wild rice
¾ cub Brown rice
3 cub ;water
1 tablespoon Oil
½ teaspoon Salt
6 ounce Jar marinated artichokehearts; drained, halved
1 Red pepper (sweet); coredand cut into ½-inchpieces
1 medium Carrot; very thinly sliced

DRESSING:
2/3 cub Olive oil
3 tablespoon Red wine vinegar
1 teaspoon Dijon-style mustard
1 Garlic clove; minced
½ teaspoon Poultry seasoning
1 teaspoon Thyme
¼ teaspoon Basil
¼ teaspoon Oregano
½ teaspoon Salt
Pepper to taste
1 small Head leaf lettuce; washed,dried, and torn into bite-size pieces

Preparation:

Rinse the wild rice in a strainer under cold running water. Put in a medium size-bowl and pour on boiling water to cover. Let soak for 30 minutes, then drain thoroughly.

Rinse the brown rice in a strainer and put in a medium-size saucepan along with the drained wild rice, 3 cups of water, oil and salt. Cover and bring to a boil. Reduce the heat to a simmer andcook until all of theliquid is absorbed, about 45 minutes. Do not stir rice at any time. When done, put in a large bowl and chill until very cold, about 2 hours.

When the rice is cold add the artichoke, pepper, scallions adn carrot, and toss well.

To make the marinade combine all of the dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour over the salad andtoss well.
Chil for 2 hours or up to 24 hours. To serve, arrange equal portions of letuce on 4 large plates and mound on the rice salad.

Source: Vegetarian Pleasures by Jeanne Lemlin/MM by DEEANNE

WILD RICE BEAN SALAD

Servings: 1 recipe

Ingredients:

1 Box Wild Quick Brown Rice
2 cub Cooked beans
2/3 cub Diced onions
2 tablespoon Lemon juice
2 teaspoon Tamari soy sauce

Preparation:

Cook contents of box according to package directions, cool. Add remaining ingredients, and toss.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

WILD RICE DRESSING

Servings: 4 servings

Ingredients:

¼ cub Wild Rice -- uncooked
1 ¼ cub Water
½ cub Onion -- chopped
¼ cub Brown Rice
1 ½ teaspoon "Chicken" Bouillon --
Vegetarian,
½ teaspoon Dried Thyme
⅛ teaspoon Pepper
2 cub Fresh Mushrooms -- fresh
Sliced
½ cub Chopped Celery
½ cub Waterchestnuts -- chopped
Granules, instant

Preparation:

Rinse wild rice in a strainer under cold running water for 1 min. In med saucepan combine wild rice, water, onion, brown rice, bouillon granules, thyme and pepper. Bring to boiling; reduce heat. Simmer, covered for 45 min.

Stir mushrooms, celery and waterchestnuts into rice mixture. Return to boiling; reduce heat. Simmer, covered for 10 - 20 min more, or until celery is just tender, stirring occasionally.

Serves 8 John Wilson, Lansing Mich.

Posted by Posted by Posted by Posted by Posted by Posted by Posted by reggie@netcom.com (Reggie Dwork) to the Fatfree Dig. [Vol. 11 Issue 29], Oct. 29, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

WILD RICE PILAF

Servings: 8 servings

Ingredients:

3 ¾ cub Water
2/3 cub Wild rice, rinsed
2/3 cub Brown rice, rinsed
1 teaspoon Seasoned salt
2 tablespoon Margarine
1 cub Chopped red onion
½ cub Finely diced celery
2 medium Tart apples, peeled & cored & diced
1/3 cub Orange juice
2 each Scallions, green parts only thinly sliced
¼ cub Currants
1 dash Cinnamon, nutmeg
Black pepper to taste
2 tablespoon Freshly minced parsley
½ cub Pecans

Preparation:

Stir rices into boiling water & add salt. Simmer covered for 40 minutes.
Heat margarine in a large skillet & saute onions & celery till golden. Ad apple & saute for 5 minutes. Stir in cooked rices with juice, scallions, currants & spices. Season to taste with pepper. Saute mixture for 5 minutes, stirring. Just before serving, heat through, add more liquid if necessary & stir in parsley & nuts.

WILD RICE PILAU

Servings: 4 servings

Ingredients:

2 teaspoon Margarine
5 ounce Chicken livers coarsely chopped
1 cub Diced onion
2 cub Low-sodium chicken broth
4 ounce Long-grain brown rice
2 ounce Wild rice
½ cub Diced celery
1 tablespoon Minced parsley
1 teaspoon Dried thyme
½ teaspoon Dried leaf sage
½ teaspoon Pepper

Preparation:

"Hearty, but delicate in flavor, this is an upscale version of Cajun 'Dirty Rice'."

Heat a skillet over medium heat for 1 minute. Add margarine; heat until foam dies down, then add chicken livers. Cook, turning occasionally, until browned, about 2 minutes. Remove livers from skillet and set aside.

In the same skillet, cook onion over medium heat until golden. Add broth, brown rice, wild rice, and celery; bring to a boil. Reduce heat, cover and simmer 40 minutes, stirring occasionally.

Add reserved chicken livers, parsley, thyme, sage and pepper. Cover; let stand 10 minutes, and serve.

Each serving (1 cup) provides:
* ½ FA, ¾ V, 1 P, 1 ½ B, 10C.

Per serving:
* 252 cal, 12 g pro, 39 g car,
* 5 g fat: 1 g poly, 2 g mono, 1 g sat;
* 95 mg sod, 156 mg chol.

Source: Wonderful World of Walnuts & Rice
(Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board)

Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias

WILD STIR FRY VEGETABLES

Servings: 1 recipe

Ingredients:

1 Box Wild Quick Brown Rice
2 tablespoon Oil
½ teaspoon Garlic
½ cub Grated carrots
½ cub Chopped celery
½ cub Onions
½ cub Mushrooms
½ cub Beansprouts

Preparation:

Cook contents of box according to package directions. Saute' vegetables in oil until tender. Gently blend rice and vegetable mixture and serve.

Source: Arrowhead Mills "Quick Brown Rice" tri-fold Copyright 1987 Arrowhead Mills, Inc. (Reprinted with permission) Electronic format courtesy of: Karen Mintzias

WILD ZUCCHINI RICE SALAD

Servings: 2 servings

Ingredients:

¼ cub Wild rice; dry, mixed with
¼ cub Brown rice; dry
1 small Zucchini; up to 2; grated
1 each Tomato; cut in wedges orchunks
1 each Red bell pepper;or yellowor purple bell peppercut in strips
½ bunch Spinach; or lesstorn small
1 each Avocado; cut in chunks

Preparation:

Cook the dry rices. (Soak the wild rice in ½ cup water for 2-4 hours.
Then cook it in ½ cup water for 15-20 minutes and then add the brown rice and cook together for 45-60 minutes longer. Add extra water if necessary.) The rices will make 1 cup cooked. Cool or chill. Mix all the ingredients together and toss with a favorite dressing. This makes a great main dish for two or a side dish for four.

SERVES: 2-4 SOURCE: _Vegan Delights_ by Jeanne Marie Martin posted by Anne MacLellan

WINTER APPLE CHUTNEY

Servings: 2 cups

Ingredients:

1 cub Dried apples coarsely chopped
1 cub Applesauce
1/3 cub Brown rice vinegar
1/3 cub Granulated cane juiceOR- maple granules
1 small Onion; chopped
¼ cub Seedless raisins
1 tablespoon Fresh ginger, minced
½ teaspoon Hot sauce, or to taste

Preparation:

In a saucepan, combine all ingredients and bring to a boil over moderately high heat, stirring constantly for 15 minutes. If microwaving, combine all ingredients in a glass bowl. Microwave uncovered on high until slightly thickened and bubbling, about 8 minutes.
Let cool slightly. Puree ½ cup of the mixture in a blender or food processor and then mix wtih remaining chutney. Serve at room temperature or chilled.

WINTER FRUIT COUSCOUS

Servings: 4 servings

Ingredients:

2 tablespoon Oil
½ cub Onion; chopped
1 ½ cub Bulgur or brown rice;uncooked
1 cub Apricots, dried
1 cub Prunes; chopped
1 cub Apples, dried; chopped
4 cub Vegetable stock
½ teaspoon Nutmeg, ground
½ teaspoon Cinnamon, ground
¼ teaspoon Coriander, ground

Preparation:

Heat oven to 350 degrees. Heat oil in Dutch oven over medium heat.
Cook onion in oil about 2 minutes, stirring frequently, until tender.
Stir in bulgur. Cook about 5 minutes, stirring occasionally, or until bulgur is golden brown. Stir in remaining ingredients. Cover and bake 50 to 60 minutes or until bulgur is tender.

YELLOW RICE

Servings: 4 servings

Ingredients:

3 tablespoon Ghee
1 medium Onion, chopped
½ teaspoon Turmeric
2 Bay leaves
4 Cloves
4 Black peppercorns
2 1" cinnmaon sticks
2 Black cardamom pods
2 cub Brown rice, presoaked
¾ cub Water
3 tablespoon Green peas
1 teaspoon Salt
1 pinch Saffron

Preparation:

Heat ghee in a skillet. Saute onion over a medium heat till golden.
Reserve some of the onion for garnishing later.

Add turmeric to the skillet. Stir & heat briefly. Add the rest of the spices in order. Mix well.

Add the rice & stir a few times. Pour over water, stir & bring to a boil.
Reduce heat, mix in peas & salt, cover & cook for 10 to 15 minutes.
Sprinkle with saffron & reserved sauted onion. Serve hot.

Michael Pandya, "Indian Vegetarian Cooking"

YUMMY CABBAGE ROLLS

Servings: 6 servings

Ingredients:

1 medium Cabbage
2 ½ cub Tofu; crumbled
8 cub ;water; boiling
2 tablespoon Olive oil
1 Celery stalk; chopped
1 teaspoon Basil
½ teaspoon Cinnamon
1 teaspoon Thyme
¼ teaspoon Cloves
¼ teaspoon Celery seed
4 tablespoon Tamari
½ cub Tomato paste
2 cub Brown rice; cooked
½ cub Nuts; chopped
16 ounce Tomatoes, canned; with theirjuice
10 ounce Sauerkraut

Preparation:

Cut the core out of the cabbage and discard it.Place the cabbage, stem end down, in a large kettle. Place about 1 inchof water in the bottom of the ketle. Cover and bring the water to a boil. Reduce the heat to a simmer and steam the cabbage for about 10 minutes.

Remove the cabbage and let it cool for easier handling. Save the remaining water for use in soups or stews, if desired.

While the cabbage cools, drop the crumbled tofu into the 6-8 cups boiling water. Bring the water back to a boil andlet the tofu cook for 1 minute.
Drain the tofu through a colander lined with a clean dishtowel. Run cold water over the tofu to cool it off for easier handling. Twist the towel containing the tofu and pres sit to squeeze out the excess water. The pressed tofu should have a firm, ground-beef-like texture. Set the tofu aside while you prepare the remaining ingredients.

Heat the olive oil in a large skillet. Add the onion, celery, herbs and spices. Saute until the onions begin to get tender. Add the pressed tofu to the sasuteed vegetables and stir over medium heat for a couple of minutes.
Add the tamari, tomato paste, rice, and nuts.
Mix well and remove from heat.

Carefully peel the leaves away from the steamed cabbage. Inside each of teh larger leaves, palce one small leaf. Cut away the thick, tough part of the leaves.

Drop one heaping tablespoon of the tofu-rice filling into the center of each small leaf. Fold both the top and the bottom of the large leaf over the filling, then fold the two sides over the seam. Palce the cabbage rolls seam side down on your table or countertop.

Mix together the tomatoes and sauerkraut and place half of the mixture in the bottom of a large, shallow baking dish or in two 7- x 11-inch baking dishes. Set the cabbage rolls seam side down on top of the tomato-sauerkraut mixture over the cabbage rolls.

Cover the baking dish(es) with aluminum foil and bake at 350 deg for 45-60 minuts, oruntil the cabbage is tender. Uncover the cabbage rolls during the last 10 minutes of baking.

From the files of DEEANNE