Quick & Easy

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Two quick dishes from Mirkin's 20/30 Fat & Fiber Diet Plan:

 

Extra Quick Chili

Extra-Quick Curry

 

Kathleen

 

* Exported from MasterCook *

 

Extra Quick Chili

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 120

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian

Beans And Legumes Grains And Cereals

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

10 ounces bagged frozen bell pepper-onion mix

2 garlic cloves -- minced

28 ounces canned Italian plum tomatoes -- undrained, chopped

1 teaspoon bouillon granules

1 tablespoon mild chili powder

1 pinch cayenne pepper -- or to taste

30 ounces canned kidney beans or black beans -- undrained

1 teaspoon ground cumin

2 cups cooked whole grains of your choice

 

Combine all ingredients in a large pot. Bring to a boil reduce heat, and

simmer 5 to 10 minutes. Serve over the whole grains of your choice.

 

Yield: 6 to 8 servings, calories: 214, fat: 1g, fiber: 13g.

 

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* Exported from MasterCook *

 

Extra-Quick Curry

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 125

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian

Beans And Legumes Grains And Cereals

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

20 ounces bagged frozen mixed vegetables

such as onions or bell peppers

or mushrooms and broccoli

and beans and peas and carrots and corn

1/2 cup bouillon

1 tablespoon mild curry powder

1 pinch cayenne pepper -- or to taste

15 ounces canned chick peas or butter beans -- drained

OR other beans of your choice

1 lime -- Juice of

1 cup plain fat-free yogurt -- (optional)

2 cups cooked barley

OR other whole grains of your choice

Bottled mango chutney -- (optional)

 

Combine the frozen vegetables, bouillon and spices in a large pot. Bring

to a boil, reduce heat and simmer, covered, until vegetables are crisp

tender, 5 to 10 minutes (check the packages for cooking times). Stir in

the chick peas or beans and the lime juice and heat through. If using the

yogurt or soy milk, stir it in just before serving the curry. Do not allow

the mixture to boil after adding yogurt or it will curdle. Serve over

whole grains, with chutney on the side.

 

Yield: 6 servings, calories: 231, fat: 2g, fiber: 13g.

 

 

 

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