 Who knew? Farro is one the world’s oldest grains. With 5 grams of fiber and 6 grams of protein it’s also healthy. And it’s so easy to add to this recipe. You can make this in one pot and keep it in the refrigerator for several days.
You can serve this on its own or with a salad and a good whole grain or pumpernickel bread. YUM! This takes about 45 minutes to prepare start to finish and serves 4 people. Ingredients: -1 -2 TBS olive oil -4 links or 10oz of chicken sausage (we get these at Trader Joe’s, pick your favorite flavor) -1 onion -2 cloves garlic, minced -1 tsp fennel seeds -1 bunch of kale -1 28oz. can of tomatoes (whole or diced) -32 oz. low-sodium chicken broth -1 cup of dry farro Steps: 1) Prep -dice the chicken sausage into small pieces (cut lengthwise twice & then slice widthwise) -dice onions and garlic -rinse and chop kale -rinse farro 2) Sauté -add olive oil to Dutch oven or soup pot over medium heat -brown sausage for about 10 minutes -add onions, lower heat and sauté till softened, about 5 minutes -add fennel and garlic, stir fry for 1 minute -add tomatoes (if whole, break these with your hand into smaller pieces) -add chicken broth -add kale and farro -bring to a boil -cover and reduce heat to medium-low -simmer for 20-25 minutes Enjoy!
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 This is an easy and quick meal to prepare. You can have dinner ready in under ½ hour. It’s light and tasty. The meatballs can be frozen and reheated.
This takes about 30 minutes to prepare start to finish and serves 4 people. Ingredients: -1 TBS sunflower oil -1lb ground chicken or turkey -1/3 c minced scallions -3 TBS peeled, minced fresh ginger -1 egg -2 cloves garlic, minced -2 tsp toasted sesame oil -2 tsp soy sauce -1/4 tsp salt -1c or 1 bag of instant brown rice -1 bunch of broccoli -few large leaves of bibb lettuce Steps: 1) Prep -preheat oven to 450 degrees and brush baking sheet with sunflower oil -wash several leaves of bibb lettuce -mince scallions, ginger, garlic and mix together with chicken, egg, salt, sesame oil and soy sauce -make 1 ½ inch meatballs from mixture -put meatballs on baking sheet and brush with sunflower oil 2) Cook meatballs, rice and broccoli -bake meatballs for about 13 minutes or until browned and fully cooked -bring large saucepan of water to a boil -add bag of rice or follow directions on package -put a few inches of water into saucepan with steamer -bring to a boil -cut broccoli into individual pieces with stems -add broccoli to steamer, cover, and steam for 10-15 minutes 2) Serve -serve meatballs on bibb lettuce with Asian chili sauce along with brown rice and broccoli Enjoy! The easiest way to cook YUMMY HEALTHY FOODS is to have a well-stocked pantry. Here are items that I always have in my kitchen. When I run out of any of them, I add them to my weekly grocery list.
Basic Pantry Items Grains Whole wheat pasta Brown Rice (Can buy quick-cooking rice in a bag) Whole wheat couscous Barley Bulgur Quinoa Amaranth Falafel Mix Instant oatmeal Rolled oats Buckwheat Canned, Bottled and Boxed Items Canned artichokes Canned jalapeno peppers Canned tomatoes Pasta sauce Tomato paste Salsa Olives (bottled, kalamata & green) Pickles Sun-dried tomatoes Capers Ketchup Mustard – Dijon, spicy… Fish sauce Low-sodium soy sauce Low-sodium chicken broth, veggie broth, fish broth Sherry Wine Unsweetened soymilk Variety of teas including herbal teas Seltzer Unsweetened cocoa Extra Virgin Olive oil Organic Virgin Coconut oil Avocado oil Sesame oil Balsamic vinegar Red wine vinegar Apple cider vinegar Canned sardines, anchovies Molasses Maple Syrup Honey Refrigerated Items Eggs Tofu Tempeh Soy cheese slices Shredded soy cheese Hummus Almond Butter Garlic Ginger Scallions Shallots Onions Unsweetened soymilk Variety of teas including herbal teas Seltzer Unsweetened cocoa Extra Virgin Olive oil Organic Virgin Coconut oil Avocado oil Sesame oil Balsamic vinegar Red wine vinegar Apple cider vinegar Canned sardines, anchovies Molasses Maple Syrup Honey Refrigerated Items Eggs Tofu Tempeh Soy cheese slices Shredded soy cheese Hummus Almond Butter Garlic Ginger Scallions Shallots Onions Unsweetened soymilk Variety of teas including herbal teas Seltzer Unsweetened cocoa Extra Virgin Olive oil Organic Virgin Coconut oil Avocado oil Sesame oil Balsamic vinegar Red wine vinegar Apple cider vinegar Canned sardines, anchovies Molasses Maple Syrup Honey Refrigerated Items Eggs Tofu Tempeh Soy cheese slices Shredded soy cheese Hummus Almond Butter Garlic Ginger Scallions Shallots Onions Freezer Items Boneless chicken thighs Whole chicken Fish Chicken sausage Chopped turkey Tahini Almonds Walnuts Cashews Peanuts Herbs and Spices Allspice Basil Bay Leaves Caraway Seed Cayenne Cinnamon Chili Powder Cumin Coriander Chili Pepper Flakes Curry Powder Dill Fennel Seed Nutmeg Old Bay Seasoning Rosemary Saffron Sage Turmeric Vanilla I love to start grilling at this time of year. This dish mixes together grilled meat and asparagus with an amazing marinade. If you don't eat red meat, you can substitute chicken or other grilled vegetables.
This takes about 35 minutes to prepare and serves 4 people. It tastes best if you let the dish sit at room temperature for 1/2 hour. If you don't have time, it's fine to serve it right away. Ingredients: -2 lb London Broil -1lb asparagus -1c uncooked brown rice -olive oil to grease grill -1/2 c cashews Marinade -4 scallions -2 large garlic cloves -2 TBS cilantro -1 inch piece fresh ginger -3 TBS toasted sesame oil -1/3 c dry sherry or mirin -3 TBS low-sodium soy sauce -2 TBS bottled hot sauce Steps: 1) Prep -Preheat a gas grill by turning half the burners to high. Cover grill for 5-10 minutes -Remove meat from package and season with salt and pepper on both sides -Wash asparagus and trim ends -Place asparagus in grill basket -Brush asparagus with olive oil and lemon or lime juice - Clean and oil the cooking grate of the grill 2) Prepare Marinade -Thinly slice scallions -Mince garlic -Chop cilantro -Mince ginger -Mix all marinade ingredients together 3) Prepare Brown Rice and Cashews -Make pre-boiled brown rice in microwave or in boiling water following instructions on package -Toast cashews for about 4-5 minutes in toaster oven or stove (careful they don't burn) 4) Grill meat and asparagus -Cook meat, uncovered on hot side of grill, until lightly charred on both sides and the center of the thickest part is pink when cut into, 5-10 minutes total, flipping once halfway through -Let meat cool for 10 minutes -Cook asparagus, uncovered on hot side of grill, until lightly charred on both sides -- about 5 minutes on each side 5) Mix everything together -Cut meat into very thin slices -Combine meat, asparagus, cashews and marinade -Let this sit at room temperature to enhance the flavor for 1/2 hour  This is a great middle-of-the-week meal. I open up my spice drawer and go to town. Really tasty and good for you!
This takes about 35 minutes to prepare start to finish and serves 4 people. Ingredients: -3 TBS olive oil -1 tsp dried basil -pinch of cayenne -1 tsp dried chili powder -1 tsp dried cumin -1 tsp dried dill -1 tsp turmeric -1 tsp of salt -small onion or large shallot -1 lb firm tofu -small head of broccoli -4 sundried tomatoes -2 TBS capers -2 TBS kalamata olives -2 TBS low-sodium soy sauce or coconut amino acids -1 lb whole wheat penne -1/4 c grated parmesan cheese (optional) Steps: 1) Prep -bring large pot of salted water to a boil -heat large skillet to medium low heat with 2 TBS olive oil -chop onion or shallot into small pieces -- I use a mini-chopper for this -dice tofu into small pieces (1/4-1/2 inch) -slice broccoli from the head into small pea sized pieces 2) Prepare pasta -add penne to boiling water and cook following directions on package (about 10 minutes) -drain and set aside 3) Sauté tofu, veggies and spices -add onions or shallots to skillet with basil, cayenne, chili powder, cumin, dill, turmeric -sauté and stir until onions soften (not brown) -add tofu to skillet and sauté for about 15 minutes -add broccoli to skillet and sauté for several minutes -add capers, olives, sun-dried tomatoes, soy sauce to skillet and continue to sauté -add cooked and drained pasta to skillet -combine all ingredients and serve Enjoy! |