Heart-healthy , low-fat recipes: Hearty Rice Skillet (Better Homes and Gardens cookbook)

Monday, January 17, 2011

Hearty Rice Skillet (Better Homes and Gardens cookbook)

HEARTY RICE SKILLET

1 15-ounce can black or kidney beans, rinsed and drained

2 cups loose-pack frozen mixed vegetables

1 14 1/2 ounce can of stewed tomatoes, cut up

1 cup water

3/4 cup quick-cooking brown rice

1/2 teaspoon dried thyme, crushed, or dried dillweed

several dashes hot pepper sauce, or a pinch of cayenne pepper to taste

1 can tomato soup

1/3 cup slivered almonds, toasted

1/2 cup shredded mozzarella or chedder cheese (2 ounces)

1. In a large skillet stir together beans, vegetables, undrained tomatoes, water, uncooked rice, thyme, and, if desired, hot pepper sauce. Bring to boiling. Reduce heat. Cover and simmer 12 to 14 minutes or till rice is tender. Stir in soup; heat through. Before serving, stir in almonds and sprinkle with cheese. Makes 4 servings.

329 calories, 9 grams total fat (2 grams saturated fat) 8 mg. chol., 1,206 mg sodium (way too much, but we'll keep sodium low the rest of the day) 53 g carbo., 7 g fiber, 18 g protein

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Tips for using these recipes

I do not used canned beans, although that's what the recipes call for. I buy dry beans in a one-pound bag, cook them with no salt, drain them, and divide them into four freezer bags to use in my recipes. Each bag is a very generous substitue for a can of beans, and there's no salt added. Even accounting for the cost of propane to cook them for an hour and a half, they're still a third the cost of canned beans. I always have a supply of pinto beans, black beans, red or kidney beans, and garbanzo beans in the freezer ready to use in recipes.

If we have leftover holiday turkey, I freeze it in two-cup portions and use it in place of chicken in any of these recipes. Lacking leftover poultry, I buy a ten-pound bag of chicken leg quarters, boil the whole mess in plenty of water, remove skin and bones when it's cool, and put it in the freezer in two- and four-cup amounts. I cool the broth it was cooked in, remove the fat, and bag it up for the freezer; canned chicken broth is diluted and salted, and costs a dollar a can. From the ten pounds of chicken that cost me five or six dollars, I get eight to ten cups of diced chicken and at least a dozen two-cup portions of broth.