I will post some recipes I have found on random sites....maybe that would help
(most can be mad veggie friendly)
Andouille Rice and White Beans
From
? See All Dinner Tonight Recipes
Serve with salad greens tossed with your favorite vinaigrette to round out the meal.
1 cup fat-free, less-sodium chicken broth
1 1/2 teaspoons dried thyme
1/8 teaspoon ground red pepper
1 (16-ounce) package frozen pepper stir-fry mix, thawed
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
6 ounces andouille sausage, diced
1/2 cup finely chopped green onions
1/2 (15-ounce) can Great Northern beans, rinsed and drained (about 3/4 cup)
Combine the first 5 ingredients in a Dutch oven; bring to a boil. Open bag of rice; add rice to pepper mixture. Cover, reduce heat, and simmer 10 minutes or until rice is tender.
While rice mixture cooks, heat a medium nonstick skillet over medium-high heat. Add sausage; sauté 6 minutes or until browned.
Add sausage, onions, and beans to rice mixture; cook until thoroughly heated.
Yield: 5 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 269(22% from fat); FAT 6.6g (sat 2.5g,mono 2.8g,poly 0.8g); PROTEIN 12.8g; CHOLESTEROL 24mg; CALCIUM 91mg; SODIUM 798mg; FIBER 3.5g; IRON 3.9mg; CARBOHYDRATE 34.7g
Oven-Braised Lentils with Sausage
Comforting and easy to prepare, this hearty dish is good for busy nights, as the lentils cook in the oven and leave you free to tend to other things.
2 teaspoons olive oil
2 cups chopped onion
1 1/4 cups chopped celery
1/2 cup chopped carrot
2 garlic cloves, minced
3 tablespoons tomato paste
1 cup dry white wine
3 cups water
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 thyme sprigs
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 (16-ounce) bag dried lentils
1 (14-ounce) package turkey kielbasa, cut into 1/2-inch slices
1 bay leaf
Preheat oven to 375°.
Heat oil in a large Dutch oven over medium-high heat. Add onion, celery, carrot, and garlic; sauté 5 minutes. Stir in tomato paste, and cook 1 minute, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 1 minute. Add water and remaining ingredients; bring to a boil. Cover and place in oven. Bake at 375° for 1 hour and 15 minutes or until lentils are tender; discard bay leaf.
Yield: 10 servings (serving size: about 1 1/4 cups)
NUTRITION PER SERVING
CALORIES 234(14% from fat); FAT 3.6g (sat 1.3g,mono 1.6g,poly 0.4g); PROTEIN 20g; CHOLESTEROL 10mg; CALCIUM 109mg; SODIUM 450mg; FIBER 15.4g; IRON 5.2mg; CARBOHYDRATE 33g
Braised Kale with Pinto Beans and Pancetta
From
"I've been trying to incorporate a variety of vitamin-packed, fiber-rich vegetables and legumes into our diets, and this dish meets both criteria." -Colette Russo, Barboursville, VA
Cooking spray
2 cups finely chopped red onion
1/4 cup chopped pancetta (about 1 ounce)
3 garlic cloves, minced
11 cups chopped kale (about 1 1/4 pounds)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 (15-ounce) can pinto beans, rinsed and drained
1 (14-ounce) can less-sodium beef broth
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, pancetta, and garlic; sauté 5 minutes or until pancetta browns. Stir in kale, pepper, and salt. Add beans and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until kale is tender. Uncover and cook 10 minutes or until liquid almost evaporates.
Yield: 6 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 109(19% from fat); FAT 2.3g (sat 0.8g,mono 0.7g,poly 0.5g); PROTEIN 5.8g; CHOLESTEROL 3mg; CALCIUM 111mg; SODIUM 451mg; FIBER 3.9g; IRON 1.8mg; CARBOHYDRATE 18.1g
------------------
MySpace - Pics[/URL" target="_blank">Profile[/URL" target="_blank">
