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Breakfast
Breakfast Tortillas
Servings: 6 to 8
Preparation Time: 10 minutes (need cooked rice)
Cooking Time: 10 minutes
- 2 cups firmly packed spinach, washed and chopped
- 2 cups cooked brown rice
- 1 cup frozen corn kernels
- 1/2 cup salsa
- 6 to 8 whole wheat or corn tortillas
Place the spinach in a saucepan with only the water you washed it in still clinging to the leaves. (If you washed the spinach the night before, place the spinach in the saucepan and sprinkle a little water over leaves.) Cook, stirring, until just wilted, about 2 minutes. Remove from the saucepan and drain well.
Place the brown rice, corn, and salsa in the saucepan. Cook, stirring, until heated through. Stir in the spinach. Spoon a line of this mixture down the center of each tortilla and roll.
Lunch
Chipstacks
Servings: 2
Preparation Time: 15 minutes
Cooking Time: 10 minutes
- 4 cups fat-free refried beans
- 2 tablespoon canned, diced green chilies
- 2 tablespoon canned, chopped ripe olives (optional)
- 1/2 cup chopped tomatoes
- 1/2 cup chopped green onions
- 1 cup salsa
Place beans in a saucepan and thin slightly with some salsa. Heat through. Then place ingredients in separate bowls. To assemble, layer ingredients over the chips in the order given. Eat with your fingers, or use a fork if you must.
Dinner
Pagoda Rice Salad
Servings: 4
Preparation Time: 15 minutes (need cooked rice)
Chilling Time: 1 hour
- 2 cups cooked jasmine rice
- 4 chopped green onions
- 1/4 cup mung bean sprouts
- 4 cups loosely packed, chopped spinach
- 1 11-ounce can mandarin orange segments, drained
- 1 8-ounce can sliced water chestnuts, drained
- 1/2 cup oil-free honey Dijon salad dressing
- 1/2 cup avocado chunks
Place the rice in a large bowl. Add the green onions, mung bean sprouts and spinach. Mix well. Add the orange segments and water chestnuts. Toss gently to mix.
Mix dressing and soy sauce. Pour over salad. Stir in avocado. Cover and chill for 1 hour before serving.
Grilled Mushroom Steaks
Servings: 4
Preparation Time: 5 minutes
Cooking Time: 20 minutes
- 4 large portobello mushrooms
- 1/2 cup balsamic vinegar, soy sauce, teriyaki sauce or other favorite sauces
Clean the mushrooms well and leave whole. Place soy sauce, balsamic vinegar or other sauce in a small bowl. Brush mushrooms with this mixture on both sides and grill over medium coals for about 10 minutes on each side. Brush with more mixture while grilling. Serve at once on buns with lettuce, tomatoes, onions, ketchup and mustard.
Grilled Potatoes
Servings 4
Preparation Time: 10 minutes
Cooking Time: 10 minutes
- 6 medium potatoes, scrubbed
- 1-2 teaspoon seasoning mix of your choice such as: chili powder, Italian blend, Cajun mix, or another favorite blend. There are many varieties sold in supermarkets.
Boil potatoes for about 10 minutes. Drain and cover with cold water, then drain and pat dry. Cut in half lengthwise and carefully thread onto skewers. Sprinkle cut side with seasoning blend. Place on grill over medium coals and grill for 5 minutes on each side, until tender and brown.
If you do not have skewers, these may be placed directly on the grill and turned with a spatula.
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