Tomango Rice (tomangacado?)

For those of us still in summer, one of my favorite simple meals good cold or at room temperature:
Amounts are estimated because its variable to taste, plus your tomatoes, avocadoes, and mangoes might be large or small,you might need to feed more people and stretch it out, etc. It's all good!

Ingredients:
around 2 1/2-3+ cups cooked brown rice (I like brown basmati)
about 2/3 cup cooked black ("forbidden") rice
one large ripe mango, chopped
one or two ripe real garden tomatoes chopped (or grape tomatoes cut up)
one or two avocados chopped
(the goal is to have roughly equal amounts of avocado, mango, and tomato)
juice of one lime
optional handful of finely chopped cilantro (including stems)

Instructions:
Squeeze the lime over the avocado first to help it keep its color, stir everything together.

Notes:
This is good by itself or served with a baked sweet potato, maybe some fresh green beans. I batch cook and freeze the rice so I can just pull it out as needed. Keeps fine in the fridge for lunch the next day and travels well. Good picnic with some chewy or crusty bread.

not-quite ratatouille

Wasn't sure what was for dinner, had some summer squash and thought of ratatouille so I looked online.
Most recipes are for a sort of stew, but I had in mind something like the movie version :) and I found one. But I hadn't realized it was supposed to be based largely on eggplant, which I didn't have. I considered heading out to buy it, but no, I really didn't want to have to buy anything. So I took what I had and made something just as pretty and it was really delicious. I used a sweet potato sliced very thinly, a large tomato, and onion, a yellow and a zucchini squash. You sprinkle it with your favorite seasonings and cover with parchment paper to bake.
Here's what I based it on: http://smittenkitchen.com/blog/2007/07/rat-a-too-ee-for-you-ee/

You can serve it with crusty bread or over couscous or quinoa or whatever.


This post has been sitting in drafts for a while, about time to put it out there.....
Use What You Have!

Make $18 an hour cooking dinner; cheaper and healthier soups

I was asked to help teach a class in budgeting about the same time I got a recipe I had requested that looked rather more expensive than my usual thing. So I did a lot of research and pricing (even found a site with how many teaspoons in an ounce of various spices so I could estimate costs using my spice shelf) then used three versions as an example of how we can adjust our spending in more ways than we might think. Each recipe includes actual prices I have gotten, either this week or things in my storage.

Here's the recipe I got with notes from the sender, (it's really tasty and very easy, a handy recipe)

Southwest Chicken Soup                       

1 Chicken (I used Costco rotisserie chicken)   $5.99

64 oz. Chicken broth (any brand will do) $4.00

1 Package Near East Brand Rice Pilaf, Spanish Rice Flavor $2.19

                (I have used other brands, but this one is the best)

1 – 12 oz. container Salsa (I prefer fresh or refrigerated, but bottled will work). I like mild. $3.45

1 – 16 oz. pkg. frozen sweet corn (white or yellow) $2.39

Debone chicken, tear into chunks. Add broth, heat. Also use the juices from the rotisserie container. Add Rice, flavoring packet, and salsa. Cook until rice is done. Add corn, heat through. This soup can get quite thick, especially if you make it the day before – you might want a little more broth.

Serve with: sour cream, cilantro, cheese, tortilla chips. Could add chopped green onions, or even avocado slices.

to make enchilada casserole-. Sometimes the broth just disappears. Then I add black beans to the mixture. Layer it with corn tortillas and cheese. Bake it at 350 for about 40 minutes. Then top it off with fresh tomato chunks, green onions and olives.

The cheapest chewy artisan bread added $2.99. This makes a total of $21.89

(Optional additions - though of course you probably wouldn't use entire containers) could add up to $8.85, making it a casserole could add $8.15

Second is a version I would more likely make at my house: (Budget) Southwest Chicken Soup 
also easy, delicious, could be just as fast if you use previously made & frozen stock

Remains of a rotisserie chicken bought on sale and used for previous dinner (figure 1/4 meat left from $4.99 chicken, $1.25) 

2 bouillon cubes ($.09)

onion, half chopped and half used in simmering broth $.37

1 jar sale salsa (got some yesterday for $1) or canned diced tomatoes with green chilis

rice (white - $.08 for amount equal to packaged, or half box of instant brown rice for healthier soup - $.80) 

can corn or Mexicorn  (got lucky, a 50 cent sale) 

can black beans, rinsed and drained ($.69, more sales)

favorite spices (approx. 3 tsp. about $.30)

Cover the chicken carcass with water (include juices from package) and simmer with boullion and half onion, some leafy celery ends if you have them on hand. After about 30-40 minutes, strain. Brown the other half onion (chopped) and add broth, meat off chicken, salsa or diced tomatoes, rice, corn, beans. I like to use Penzey's Adobo seasoning, cumin, ancho powder. Simmer til rice is cooked.

serve sprinkled with saved tortilla chip crumbs (freeze) and a little bit of grated cheese. (.30)

Sale French bread saved in freezer $1.29

Total $6.62 with white rice, $7.34 with brown. 

And if you want to really save and use food storage items and have twice as much soup and bread...............

(Economy) Southwest Black Bean Soup instructions at link

black beans bought in bulk - $.67 lb

turkey carcass free (well, you were going to toss it, weren't you?)

onion, carrot, celery leaves for broth total about $.52

chopped onion, minced garlic, $.20

spices $.30

can of chopped tomatoes with green chilis (sale) $.87

squirt of lime juice .05

carrots, sale can corn, about .50 each

three corn tortillas torn up (saved in freezer) about .20

Homemade French Bread .60 (two loaves)

total $4.18

Think of it this way, you can save about $18 cooking the cheaper way, and the total work time is only about an hour more so you earned $18 an hour and ate healthy food with plenty for another dinner.

 

Mexiqinoa casserole

Yummy - Quinoa, black beans, vegetables, and Mexican flavors, very healthy too.

Yum! only two of us eating and it's already half-gone.

Make sure your quinoa is well-rinsed unless it is precleaned, some recipes suggest soaking it overnight for more digestibility - don't know if it really makes any difference. Everything but the cheese is an "eat all you want" healthy food, and there's lots of protein here.

1 1/4 cups quinoa
2 cups vegetable broth
1 large chopped onion
your choice of vegetables such as:
1 large sweet potato, peeled and chopped in small cubes
1 generous cup frozen sweet corn (or fresh)
about 2 cups shredded cabbage
chopped cilantro to taste (I used about half a small bunch without stems)
(celery, carrots, broccoli, squash, peppers, dried tomato or tomatoes with chilis, etc as desired - you can see mine would look better with more green)
Black beans - 1 can rinsed and drained OR 1 can Bush's Grillin Mesquite beans (drained), OR 2 cups cooked black beans (could add lime juice)
handful or two of mild grated cheese - Mexican blend or cheddar jack, etc.
two cloves garlic or equivalent
about 1 tsp ground cumin (or toasted and crushed cumin seeds)

Saute the onion in olive oil, when it's turning golden add corn to "toast", after a few minutes you can add any other vegetables you want to start softening or add flavor to, and the garlic. Cover and leave on low burner while you get everything else ready. Meanwhile heat vegetable bouillon with 2 1/2 cup water (can include liquid from canned tomatoes with chilis) in microwave til boiling.
In large covered casserole dish, place cabbage, beans, cilantro, spices, onion-veg mixture, and any other veg, and the rinsed quinoa. Pour hot broth over and stir well. Cover and cook at 350 for about 45 minutes to an hour. Add cheese on top and leave uncovered the last few minutes (you can turn on the broiler briefly, if needed, for looks).
Let sit about 5 minutes before serving to reabsorb some of the juices.

Nice with some green veg or salad, could put tortilla chip bits or toasted tortilla strips on top under the cheese as some crunch would be a good addition.. Or sprinkle with cheese and more chopped cilantro after taking out of oven - pretty!

Hot Day Dinner with Pasta and Easy Variations

grilled peppers black bean and guac  sandwiches along with a bowl of super easy  Summer Pasta - Chop up a couple of good garden tomatoes, put in a bowl along with 8 oz fresh mozzarella cut into 1/2" cubes (or use "mozzarella pearls") and a handful of fresh basil leaves cut into ribbons. While the flavors soak in and blend, cook up a small batch of whole wheat rotini (or other favorite pasta) and drain, stir into other ingredients and serve.

This time I made the beans this way:
I had a margarine container of excess previously soaked beans in the freezer. I pulled them out and put them in a saucepan with 1/2 onion finely chopped, grated carrot, handful of slaw mix cabbage, plus two cups veggie broth, some Penzey's adobo seasoning, ground Ancho pepper, and cumin, plus a dash of lime juice. Simmer an hour or more and smash up if it hasn't gotten mushy on its own.

OR just open a can or two of seasoned black beans, rinse and drain and smash up.

We had some fruit to round it out - melon would have been best but we ate them all already.

My pizza-loving, anti-bean son ate these sandwiches and asked to finish the leftovers the next day -

Healthy and Happy Chipotle Dinner

If you want something fairly easy, very popular, and flexible to different tastes (what? your kids don't all like the same things?), here's a great and filling meal. We call it Chipotle after the local food place that puts whatever you like inside a big tortilla.

One pan is a half-recipe of Lime Cilantro Rice made with one can of black beans, onion, grated carrot and maybe celery. One is fahita mix - chicken, green peppers and onions seasoned with your favorites (fajita seasoning, or ancho pepper, cumin, cilantro, etc), the third is a very quick sautee of a little onion, zucchini and yellow squash, fresh mushrooms and tomato.
Serve with whole wheat tortillas, grated cheese and shredded lettuce, sour cream, salsa, guacamole if you have it, whatever else you have on hand that you like on or in Mexican-type dishes.

Everyone can put whatever they want in, on, or alongside. This also works with taco meat and shells or tortilla chips, etc. The beans and rice help make it filling, the veggies are a really tasty addition (from a local restaurant "vegetarian fajita" dish).
Here's a "quesadilla" lunch made with leftover rice and veg the next day.

If it still seems like too much work (like today when the temperatures are just crazy high) - opt for super-fast taco salad.

In a Pinch fast Cheeseburger Mac

not so gourmet, cheap, or healthy, but not bad either. This is for when time (and possibly brainpower) is really short, there's not much in the fridge, and kids are hungry and need something fast that they will eat.

Start a pan of water boiling for pasta, put browned hamburger (from the freezer) and a large can or jarful of spaghetti sauce to warm in another pan. When macaroni is cooked, drain it and return to the pot, pour the hot meaty sauce sauce over it, stir in a large handful of grated sharp cheddar and sprinkle more on top. Put the lid on for a minute to melt. Hopefully you have some frozen  peas on hand  (put in a pan with a little boiling water, put on lid and turn off - they just need to get hot), and/or a bagged salad - or cabbage to cut in wedges, serve with some whole wheat bread and butter, maybe sliced or canned fruit - pretty fast, kid-friendly and no brainwork involved.

Really Quick and Easy Summer Soup

This is simply a set of instructions for infinitely variable soup that is quick and yummy and healthy - based on Lunchbox Vegetable Soup (From Sunset 30 Minutes or Less cookbook). I call it Summer Soup because you don't need long simmering like you might enjoy in winter.
Today we made it with leftover pork broth and meat scraps from Sunday's crockpot dinner and used basil fettuccine, usually I make it meatless or occasionally with remains of a rotisserie chicken that's pretty picked over (simmer a little while to get your broth and pick off any meat left while the rest simmers).


large chopped onion, (I precook in a small bit of butter or olive oil so its well done - even richer flavor comes from using a little bit of bacon grease you've frozen)
4 large carrots (about 1 lb. total) peeled and thinly sliced
3 stalks celery, sliced or chopped

6 cups Knorr Vegeterian vegetable bouillon or other favorite broth/stock
1 or 2 cups water
1 can (about 15 oz)  corn, drained or 1 cup frozen corn
1/4 teaspoon pepper
salt
2 cups dried pasta bow ties or other pasta
1 cup frozen tiny peas
1/4 cup chopped parsley(if available)
(we like to add a can of kidney beans, drained - or black-eyed peas for more flavor)

1. Peel carrots and cut crosswise into thin rounds.
2. Melt butter in a 5- to 6-quart pan over medium-high heat.  Add carrots, celery, onion, mushrooms, and corn.  Cook, stirring often, until celery and onion are tender to bite (5 to 6 minutes).
3. Add broth, pepper, and salt to taste (about 1/4 teaspoon); bring to a boil.  Stir in pasta; return to a boil and cook, uncovered for 5 minutes.
4. Add peas and continue to cook, uncovered, until pasta is just tender to bite (7 to 8 minutes more).  Sprinkle with parsley.

Makes 6 servings (about 12 cups)

options: baby corn is good but pricey, black-eyed peas have lots of flavor and work well, you can add any veg you have - broccoli, cauliflower, mushrooms, slaw mix, zucchini or yellow squash (add summer squash later on, it takes about as long as the pasta)

I love to use Penzey's spice and herb blends, like Foxpoint, Paris, Mural of Flavor, etc. Or use Mrs. Dash, etc. The original calls for tarragon but we didn't like it, "spice to taste"! This is a good time to use your summer herb garden - parsley, chives, basil, oregano, savory, all would be good- or freeze dried chives, parsley, etc if its winter or you don't have fresh on hand.

Fast and Easy Angel Hair Pasta with Ham (or corned beef)

This is a great way to use up just a bit of leftover meat when there's not enough ham or corned beef for it to be a main dish. If you can scrape together up a cup or two of bits for flavor, you can make a fast dinner.


Saute a chopped onion in butter or olive oil, when partially cooked  you can also add grated carrot and chopped celery, if you're using corned beef skip celery and add a big handful or two of slaw cabbage shreds.
 Meanwhile, start water boiling and cook pasta.
Add the meat to the simmering onion (and veg) with a little water or broth to help the flavor of the meat get out a bit. Add the cooked, drained pasta and about a cup of fat-free sour cream, stir in a generous cup of rinsed frozen green peas, warm through and then sprinkle with Parmesan or other favorite grated cheese. You can add some reserved pasta water for more moisture or add half a can of cream of chicken soup if you like it "saucier".

Easy Ham and Rice
Same recipe but use precooked rice instead of pasta OR add sufficient broth to cook instant brown rice with the sauteed onion, ham, etc. This is especially good with the celery, carrot, and cabbage included and does not need the cheese.

wonderful served with broccoli, green beans or other favorite green veg,  a baked sweet potato (you can do them fast in the microwave just like regular potatoes - or use canned), salad, summer squash in season, etc.

Easy Sausage and Rice

Another sausage dish - because our local store, Schulte's, has great, lean bulk sausage. This is adapted feom what my mom made as "Mock Chicken Casserole" - I'm guessing chicken cost more than sausage at the time. I add more veggies than I used to, and served this with a side of steamed and slightly sauteed veg (directions below).

Sausage and Rice

Chop one large onion and start it sauteing in a very little olive oil. When soft add chopped celery (about three stalks), a grated large carrot. Put a lid on for a couple of minutes to help them cook and then add a couple of big handfuls of shredded cabbage, continuing to cook and stir. If you haven't got previously browned sausage from the freezer, you can brown sausage in the same big pan while doing these vegetables. If you have browned sausage (about 1/2 lb) you can add it to boullion to help get the flavor into the broth. You can add sausage seasoning, favorite spice mixes, or let the sausage be all the flavor you need.
Add 4 cups broth, browned sausage, 2 cups rice, and cover tightly. Bring to a simmer and cook 20 minutes until rice is tender and liquid is absorbed.

a baked sweet potato is a great side with green beans and a salad, or---
Veggies on the side:
steam chunks of butternut squash, cauliflower and broccoli and fresh green beans. Prepare thick slices halved of yellow and zucchini squash. While veg steam, melt some real butter in smaller frying pan and a few minutes before rice dish is done, heat up to med-high and add summer squashes, mushrooms too if you like, let them brown just a bit then add steamed veggies and stir up with seasonings. You can add leftovers veggies at this point to warm up. Pensey's Foxpoint Seasoning is a really good one for this dish.

Fast and Easy Sausage Cornbread

Not sure how high in the health department, but this is very easy, especially if you have pre-browned sausage in the freezer. You can easily double without doubling the meat but with an added can of drained and rinsed dark red kidney or pinto beans for a large family,

Easy Sausage Cornbread

about half a pound of good bulk sausage, browned and crumbled (buy on sale, brown and freeze in small amounts)
one cheap cornbread/muffin mix
one can "Mexi-corn" or "southwest style corn"
about a cup of grated cheese optional
egg and milk as directed on cornbread package

micro-wave thaw sausage, stir egg into milk, put everything but half the cheese in a mixing bowl and stir together. Put in a Pam-sprayed baking dish dish bigger than 8x8 (the one that's not quite a 9x13, I think its about 8x11) sprinkle with cheese and bake as instructed for cornbread.

Serve with green vegetable like steamed broccoli and salad and/or fruit.

Guru's veggie rice bowl, fast and easy AND healthy and yummy.......

While visiting Provo (Utah)  I enjoyed a restaurant called "Guru's" on Center Street - went back twice already! My favorite was their "vegetarian rice bowl" which comes with brown or white rice. Living pretty far from there I decided to try making it myself, and after the first try realized there might be hints online - which indeed there are. So here's what I learned and what I tried and liked:
This could so easily be make with shrimp or some chicken or used as a side dish, but with the edemame, brown rice, and cheese in the pesto, there is enough protein. (The photo is of leftovers for lunch, so its not quite as pretty as the first night)

Vegetarian Rice Bowl
The ingredient list off the restaurant menu:
"sauteed snow peas, bean sprouts, carrots, zucchini, yellow squash, green beans, roasted sweet corn, tomatoes, mushrooms, artichoke hearts, edamame, and your choice of rice in a light cilantro-lime pesto".

Obviously you can use whatever vegetables you like or have on hand. The first time I had broccoli and cauliflower, snap peas instead of snow, had no real tomatoes so we skipped them, forgot artichoke hearts, it would have been great with them! And even though I used an entire bunch of cilantro it wasn't nearly as strong as the restaurant's, (neither was it as greasy - hadn't realized it was a "pesto"), I used some butter and olive oil, not much - and I flavored the brown rice up some. It was still great and made wonderful leftovers for lunches.

My second try was even better, used some fresh greenbeans, broccoli, cauliflower, yellow and zucchini squash, mushrooms, artichoke hearts (just a few), a couple of roma tomatoes, frozen edemame, baby carrots (larger ones cut in half at an angle) and stirred in a "pesto" made as follows:

Lime Cilantro Pesto:
Use a large bunch of cilantro (in Missouri that means buying at least two bunches to equal what you get in one in Utah), either pull leaves off the stems or grab leaf end of the bunch and pull off most of the stems - you need about a cup of packed leaves. Put into a food processor with a few sliced almonds if you like, a goodly amount of garlic (spoonful of prechopped) and a couple of tablespoons lime juice. Process a bit to chop and then drizzle in about three Tbls olive oil (while processing) plus about 1/4 cup parmesan or asiago or cheese blend. (most recipes use more oil, I didn't want to get too greasy).
**(Alternatively, chop the cilantro and add to the vegetables near the end, along with lime juice and a drizzle of oil, use garlic in the sauteing of the veg, sprinkle all with parm)

Vegetables:
I steamed the carrots, broccoli, cauliflower and edemame for five minutes while heating up a large frying pan with 1 Tbsp butter to which I added the zucchini and yellow squash (thick slices cut in half) to "grill" for about two minutes then adding sliced mushrooms, tomatoes, and artichoke hearts (roughly chopped) just to heat. Dump in the steamed vegetables and stir the pesto through it all.

This is wonderful served over minute brown rice made with vegetable broth and some sauteed onion. Of course, its much more economical to cook regular rice or do your brown rice ahead (http://eatfastandhealthy.blogspot.com/2011/02/fluffy-brown-rice.html)

Next time I will remember the corn! For "grilled sweet corn" you can use frozen corn and give it a little color and extra flavor by putting in the frying pan like the squash. Red pepper would be good, snap or snow peas, bean sprouts, etc. Maybe one day I will remember to buy bean sprouts or get my sprouter jar going.


And I finally started getting photos-- check out:http://eatfastandhealthy.blogspot.com/2011/11/tastier-healthier-broccoli-cheddar-soup.html
I figured it couldn't be harder than getting them onto my calligraphy blog, if I can just remember to take them before eating all the food  
http://letterdesignstudio.blogspot.com/2012/01/preparing-polymer-clay-for-casting.html

Yaki Soba with Spaghetti Squash

Today I used spaghetti squash instead of noodles. We liked it a lot but if you are trying to use this dish as a way to sneak veggies to your kids it won't work. The noodles version seems to "hide" a lot of vegetables so you feel you are getting noodles mostly, the squash version looks beautiful but you know  you are seeing/eating a dish of veg. Even though I use whole wheat thin spaghetti these days, I assume the squash is more nutritious and I'm sure it has less calories. Today I included some edamame, slaw mix (on sale from HyVee), carrots, onion, broccoli, cauliflower (sale also! I think at Schnucks), celery,  green pepper, water chestnuts....

I used a new four-part Asian spice combo from Aldi - the only disappointment I've had from Penzeys was their Chinese 5-spice (might as well be just cinnamon) so when I saw this I picked it up despite my mistrusts of cheapo spices. There is 5-spice, "Mandarin", Chinese Garlic seasoning, and spicy Szechuan (I think) and you can open whichever one you want from the divided jar. I used the Mandarin and garlic ones and it was pretty tasty. Made a great dinner with a baked sweet potato and whole wheat bread & better.

if you missed the yaki soba here's a link:
http://eatfastandhealthy.blogspot.com/2011/02/yaki-soba-cooks-fast.html

hot day yummy, grilled peppers and beans with guacamole

Use "sandwich thins" or better yet, make your own, when you bake your whole wheat bread, take one loaf's worth and make 8 thins -- (or 6 gourmet hamburger buns, by the way)

I use beans I've already fixed for beans & rice or black bean soup,
simmer it down til thick and mushy. (You could do the same with Bush's "Black Bean Fiesta" if you prefer a shortcut.)
Grill or saute sliced red and green peppers and sliced onion till crisp-tender.
Spread bean stuff on the bottom of the sandwich thin, add a big spoonful of onion and peppers, spread a fairly thin layer of guac on the inside of the top and viola! Delicious and attractive dinner - pretty filling, but figure two per person. Great alongside a pile of fresh corn on the cob from the Farmers' Market :)

Black Bean Soup, Black Beans and Rice, or Black Bean Sandwich Filling
Beans - soak rinsed and sorted black beans in salty water overnight, rinse and drain. (yes of course you can use canned)
Saute chopped onion till starting to turn golden then add celery, grated carrot (optional) and cook a little longer, add beans and some vegetable broth and shredded cabbage if desired,  a can of diced tomatoes with green chilis if you like them, or petite diced tomatoes.
Simmer about an hour or until beans are tender, adding favorite Mexican seasonings every once in a while. (cilantro, cumin, ancho pepper, fajita seasoning, etc.)
If you have enough broth, its soup; if its thick, its just right to serve over rice. A little cheese or broken bits of tortilla chips on top never get complaints.
Black Bean Tortilla Soup
For a great "tortilla soup" add a couple of broken up corn tortillas to dissolve in and thicken it. For the ultimate experience serve with some tortilla chip bits or strips, dollop of sour cream, and bit of shredded cheese on top and a big crisp green salad on the side.

Beef and Peppers

adapted from Kiku Kay's Chinese Cookbook
Don't forget to have rice cooking while you prepare this
If your chopping was done ahead it is a very fast meal

MEAT
1 lb flank steak, sirloin, top round, eye of round...........I use plain old round or thin-sliced sirloin tip or whatever's on sale...........and usually less than a lb. Could use portobellos but get whole ones so you can scrape the "gills" off with a spoon to keep it from getting "muddy"

MARINADE
3 Tb soy sauce
2 tsp cornstarch
1 Tb red wine vinegar
1 Tb sesame oil
1 Tb water
dash black pepper
1 tsp finely chopped ginger (or ground)
1 tsp finely chopped garlic (or powder)
dash of baking soda


VEGETABLES (vary according to taste or availability - bean sprouts are good, can use tomatoes, green beans, snap or snow peas, more onions)
1/2 c sliced water chestnuts
3 c green pepper, sliced
1 onion sliced thin or shredded
up to a whole pkg of slaw mix or 3-4 cups shredded cabbage

GLAZE
2 tsp cornstarch
1 Tb soy sauce
1/2 c chicken broth (dissolve some bouillon)

Cut beef across grain into thin slices 2 inches long and put in the marinade for at least 30 minutes in the fridge (turning the tupperware over every now and then is good)

Heat 2 Tb of oil in large frying pan or wok (if you have seasoned wok oil that's great)
Add beef and stir-fry about 2 minutes or until beef loses all trace of red. Remove beef and add 2 Tb of oil, add and stir-fry vegetables at least 2 minutes. Season with salt (optional), red pepper flakes, black pepper fresh-ground, can add more garlic and ginger if you like (I do),
Mix glaze ingredients and add to vegetables, stir beef back in and heat through (1-2 minutes).

Serve over rice, and if desired top with some chow mein noodles

pretty, fast, and healthy - Butternut Squash with Black Beans

Butternut Squash with Black Beans

30 minutes start to finish!    

heat 1 tsp olive oil and saute 1 diced onion and 1 small butternut squash peeled, seeded, cut into small chunks (I like to start the onion ahead so it gets golden - let it start while you cut the squash), sprinkle with chopped garlic or garlic powder

add 1/4 c red wine vinegar and 1/4 cup water, cover tightly and cook 10 minutes or until squash is tender when pierced with a fork.
stir in 1 can black beans, rinsed and drained, and 1/2 tsp dried oregano or any favorite Mexican-type seasonings.

This makes a yummy dinner with steamed asparagus or green beans, a green salad with cauliflower, tomatoes and other fresh veg, and crusty bread.

Easy Pizza

the secret is out -- bake it on parchment paper for a more traditional crust that reheats well - on the same paper-

So far no one has complained when I use whole wheat flour nor when I put several big handfuls of spinach on -- you just have to pull off the stems and cut it in ribbons (or chop) and put it underneath the other stuff. Most families would want to double this recipe, I still only use 1 Tb yeast (a more generous one perhaps) for two pizzas. 1 1/2 cups water would give you two thin-crust pizzas that don't quite reach the edges of the pans.

One cookie-sheet size pizza :
1 cup hot tap water sprinkled with
1 scant Tbs yeast and then
1 tsp sugar, let sit while you gather other ingredients.
Add
scant tsp salt,
blob in about 1 Tbs olive oil (optional), and
flour enough to make a soft dough (probably about 1 to 1 1/2 cups) Add gradually if you are not sure, you should be able to
stir vigorously 40 strokes.
Now you can choose to knead it or not, skipping right to resting and shaping works fine and makes it quick and easy, kneading for 3-5 minutes makes it more like "real" pizza crust.
Let it rest covered 10 minutes (more is OK)

Roll out til nearly pan size and put on parchment-lined cookie sheet, use flat of hands to bring it to edges, making them thicker if you like. You can top it now or let rise a while first while you are chopping toppings, then put sauce, toppings, cheese (see notes below)

Bake on the lowest possible rack setting at 425 for about 12 minutes

Notes:
Some sauce options are: your favorite spaghetti sauce, tomato sauce mixed with tomato paste with added Italian seasoning, favorite alfredo sauce. Other toppings are all up to you --consider olives, peppers, onions, roasted eggplant chunks if you are adventurous, etc. to suit your family's tastes. Try de-stemmed and cut spinach, sliced mushrooms, etc. Sales on Italian sausage can be worth watching for - pull it out of the freezer and brown and make the meat-eaters happy.
I like the Italian four-cheese blends - watch those sales. You can always sprinkle Parmesan on top too, or asiago, etc.
If you have lots of differing opinions in the group, you can divide the pizza(s) up and give each person their own section to top as they wish.


If you make it with lots of veggies but then put a few slices of pepperoni on top, everyone (think kids) eats it like its a pepperoni pizza :) I freeze the package of pepperoni and pull out a handful of slices each time, it lasts for months. I also use about 1/3 of a can of artichoke hearts (no one seems to carry frozen bags you can take few out of at a time any more) and freeze the rest in two small containers for another day.

You can bake it halfway before adding cheese on top to make sure it gets plenty done and crisp without overcooking cheese, or half-cook the plain crust before adding toppings, then pull out again to add cheese the last few minutes (that's how my neighbor learned to do it in Italy)
You can precook some toppings to prevent it from getting runny with juices from using lots of veggies - or salt watery things like zucchini and let sit and drain.

One favorite (of mine, at least) is a "Pizza Blanca" version that has a full pound or more of sliced mushrooms sauteed along with a large sliced or chopped onion and chopped artichoke hearts, spiced up a bit along the way with favorite Italian-style seasonings. Sprinkle some cheese on the crust (no sauce, sorry Drew, but I still say this IS pizza), some spinach if you have fresh on hand, then spread the mushroom mix over and little more cheese over that. yum yum yum and healthy too!

Shredded Chicken Burritos

We had lots of tender chicken leftover from cramming a sale pack of bone-in breasts into the crockpot Sunday, and here came the Penzeys Catalog with this recipe (slightly altered to our taste, get the catalog for the original) - I made a batch of the black beans and rice in previous post (with onion, cabbage, carrots, and a can of "white chipotle corn" - no one could tell at the end it was more veg than rice) and served it with these and green veg and salad, everyone was stuffed.....and enjoyed the leftovers for two or three days.....and Drew didn't know there were sweet potatoes inside either :)
If you have chicken already cooked and do the mashed sweet potatoes ahead or while assembling and chopping the rest of the ingredients, they are really pretty fast to make.

Shredded Chicken Burritos
about 3 cups (I think) leftover chicken, shredded,
or use canned chicken you need to rotate,
or 1 lb boneless chicken breast sauteed/simmered with onion powder, garlic powder, cumin, salt and pepper covered, on low heat for 2 hours (can be done ahead)

2 medium or one really large sweet potato, peel and chunk, steam or simmer 20 minutes, mash (can be done ahead)

1 onion, chopped
1 green pepper, chopped/minced
1 can black beans, drained and rinsed
whole wheat tortillas (10 large, 14 small)
garlic powder, onion powder, ancho pepper powder or other chili powder, cumin
sour cream (about 1/2 cup)
shredded Mexican cheese blend (about 1 cup)

Sautee onion till soft, add green pepper and continue till it starts to get toasty, add mashed sweet potato and
onion powder, garlic, cumin, ancho pepper powder, any other mexican spices you like to taste, and shredded chicken and beans. Mix well.

Take a tortilla and spread some sour cream along one end, add filling, sprinkle with cheese and roll/fold into burrito.
Place on Pam-sprayed cookie sheet. When all are done (using smaller tortillas mine made 14) spray them with butter-flavor spray and bake in hot oven to crisp - 425 for about 12-15 minutes or until looking browned in spots.

they reheat well in a toaster oven

Quick and Easy V-8 Soup

3 minutes prep, 20 minutes simmering
I love using lots of fresh vegetables, making a good stock, etc. but sometimes that just isn’t in the cards. When you are really on the run, here’s a super quickie made with things you can keep on hand and that kids like - and mine like the leftovers too.

One large can generic V-8 juice
two cans mixed vegetables (or one large can)
some pre-browned hamburger from your freezer (or soy "beef" granules, or add a can of rinsed and drained beans or black-eyed peas)
a good handful of uncooked rice
optional: depending on how many you are feeding, 1-4 cups of broth made in the microwave from your favorite bouillon (I love Knorr vegetarian vegetable but you might want it beefier)  OR just throw the water and boullion cubes in the pot but then make sure you stir every few minutes. You can adjust the amount of rice accordingly too.

Throw it all in a stockpot and simmer at least 20 minutes or until the rice is cooked.

Notes:
If you have time, for healthier soup use brown rice and simmer 40 minutes (or use minute brown rice in a hurry)
You are welcome to add favorite seasonings (I like "Mrs. Dash", Penzey's "Fox Point", but the canned goods have plenty of salt.
You can easily adapt vegetables to include favorites (or leftovers!), such as adding a can of corn, substituting frozen veg, etc.
This is good with a green salad and crusty bread - maybe you’re lucky and there’s some in the freezer!. (See french bread recipe)

Yaki Soba Cooks Fast

"Fast Food" on the Japanese island of Okinawa is often yaki soba, which translates as fried noodles. This is my version that is a family favorite. Its great in summer since it doesn't take much cooking in hot weather and can use all sorts of fresh garden produce. It is totally variable - use whatever vegetables you have on hand or are on sale or that your kids like. You can use real soba noodles (expensive!) or ramen noodles (higher in fat and calories - did you know they are already fried ?) or regular thin spaghetti noodles. Can't tell much difference in the finished dish.
This does require prep time, but you can purchase "broccoli slaw" as well as cole slaw mix, and you can grate or chop ahead of time and put veggies in the fridge. The actual cooking is very fast, about the time it takes to cook the pasta.

Ingredients:
variety of vegetables (see note below) including a large onion
your choice of noodles (see note above)
ham or Spam if desired (optional)
note: You will need several cups (approximately 4-8) of chopped or julienned vegetables, plus half to a whole package of slaw mix (great dish to make when this is on sale) or half head of cabbage shredded. In oriental cooking you want everything similar sizes and shapes if possible.
In winter this could be coarsely grated carrots, sliced or chopped celery and shredded cabbage, in summer it might be zucchini and yellow squash, green peppers, snow or snap peas, etc. And according to budget and tastes you could always add sliced or slivered water chestnuts, broccoli florets, baby corn..... 
Cabbage will shrink down and blend in so don't hesitate to add a whole package of cole slaw mix and think of all those vitamins your kids will hardly notice eating. If they aren't used to eating a lot of veggies you could start with mostly pasta and the most familiar or favorite veggies, and use more vegetables each time until you have mostly veg for a really healthy meal.

Directions:
In a very large non-stick frying pan on medium high heat, start a large thinly sliced onion cooking in a little wok oil (a specially seasoned oil that adds flavor, or use any favorite cooking oil). If you like things pretty spicy you can add some crushed red peppers and garlic to the oil.
Meanwhile start your noodles cooking unless they are fresh soba noodles. For ramen (use two packages for a smaller family and three for a large batch)  put into boiling water and then put the lid on and turn off the heat. For spaghetti, set water to boiling and cook as usual - using the amount you would if fixing regular spaghetti for your family.
If you want meat, you can add to the cooking onion some finely chopped ham (leftover or canned) or even Spam that needs rotating from your emergency food storage. Stir it in and give it a minute to heat up and start the flavors mingling.
Next add the vegetables that require the most cooking, like broccoli and cauliflower, gradually adding in all the veggies according to how much you like them cooked - cabbage after a minute or two, red peppers & peas would be last. Sprinkle with ground ginger, garlic powder (if you didn't add plenty of real garlic already), soy sauce, freshly ground black pepper.
When the veggies are crisp-tender (or however you like them), remove to a large bowl and add another swirl of oil and 1/2 cup water to the hot pan. Toss in drained noodles and stir, then sprinkle them with another round of ginger, garlic, soy sauce, and pepper - I like to chop them up quite a bit so it will all mix more easily. Chop and stir while they "fry" a minute or two, and then put veggies (and meat) back in and make sure it is all good and hot. If your mother isn't looking, serve right from the pan and pass more crushed red pepper flakes for those who like extra heat.
All you need is a slice of whole wheat bread & buttter on the side.

disclaimer: while I was out, my son Drew added many editorial comments. I had a good laugh but they were a little distracting and somewhat misleading to those of us who do eat vegetables, so if I missed any, forgive the confusion!