Dr. McDougall's Health & Medical Center
October 2015      << Home             Printer Friendly PDF         Volume 14 Issue 10

Mary McDougall's Featured RecipesFeatured Recipes

 

Easy Meal Favorites by Mary McDougall

More one-pot and easy meal favorites of the McDougall family.  Some of these may require a bit more work, such as cooking some pasta, brown rice or potatoes, but these are recipes I pull out over and over again to prepare for friends and family. 

 

One Pot Meals

 

Potato Chowder

 

This is always a favorite at the McDougall Program and it is quick and easy to make as well.  Buy bags of frozen, chopped hash brown potatoes (with no added oils) for really easy preparation of this delicious soup

 

Preparation Time:  10 minutes
Cooking Time:  30 minutes
Servings:  4-6

 

4 cups vegetable broth
1 onion, chopped
2 stalks celery, chopped
1 leek, white and light green part, sliced
6 cups frozen chopped hash brown potatoes
2 cups soy, rice or almond milk
½ teaspoon sea salt (optional)
⅛ teaspoon white pepper
2 tablespoons parsley flakes
2 tablespoons dried chives
dash liquid smoke

 

Place ½ cup of the broth in a large soup pot with the onion, celery and leeks.  Cook, stirring occasionally for 5 minutes, until softened.  Add the remaining broth and the potatoes.  Bring to a boil, reduce heat, cover and cook for 20 minutes.  Using an immersion blender, process the soup while still in the pot.  (Unless you are using a non-stick pan, then place the soup in a blender jar and process until fairly smooth.  Return to pan.)  Add the remaining ingredients and heat through, about 5 minutes.

 

Easy Mayan Black Beans

 

This is one of those simple, 5 ingredient recipes that is so easy to put together, yet it has a delicious, hearty flavor.  This will serve 2 people when used as a topping for baked potatoes or rolled up in a tortilla.  It is also wonderful heaped into a baked tortilla boat.  (See the recipe in the August 2004  newsletter for an explanation on these tortilla boats.)

 

Preparation Time:  5 minutes
Cooking Time:  15 minutes
Servings: 2

 

1  15 ounce can black beans, drained and rinsed
1 cup fresh salsa:  mild, medium, or hot
½ cup green onions, chopped
¾ cup frozen corn kernels
¼ cup chopped fresh cilantro (optional)

 

Place all the ingredients except the cilantro in a saucepan and bring to a gentle boil.  Reduce heat, cover and cook for about 12 minutes, stirring occasionally.  Stir in the cilantro, if desired, let rest for 1 minute and serve.

 

Hint: This also makes a wonderful topping for brown rice, or for a simple recipe variation, add about ¾ cup of cooked brown rice to the bean mixture about 5 minutes before the end of the cooking time.  This recipe adapts well to precooking:  double the recipe, cook ahead of time, refrigerate half for use within the next 2 days, freezing the remainder for later use.
 

Barbecued Bean Sauce

 

This is delicious over baked potatoes, on top of brown rice, stuffed into pita bread or just in a bowl by itself.

 

Preparation Time:  10 minutes
Cooking Time:  20 minutes
Servings:  6

 

1 onion, chopped
1 teaspoon minced fresh garlic
⅓ cup water
1  15 ounce can fire roasted chopped tomatoes with green chilies
1 teaspoon chili powder
¼ teaspoon chipotle chili powder
¼ teaspoon ground cumin
1  15 ounce can black beans, drained and rinsed
1  15 ounce can pinto beans, drained and rinsed
1  15 ounce can white beans, drained and rinsed
1  10 ounce package frozen mixed vegetables, thawed
½ cup vegetable broth
¼ cup barbecue sauce
dash or two of hot sauce (optional)

 

Place the onion, garlic and water in a large pot.  Cook, stirring occasionally for 5 minutes.  Add tomatoes and seasonings.  Mix well, then add the remaining ingredients.  Cook, stirring occasionally for 15 minutes. 

 

Stovetop Bulgur Pilaf

 

This is a delicious earthy fall pilaf that would be a wonderful addition to your Thanksgiving menu.

 

Preparation Time:  15 minutes
Cooking Time:  1 hour
Servings:  4

 

1 onion, chopped
2 cups vegetable broth
½ cup white wine
½ cup uncooked wild rice
8 ounces mushrooms, sliced
½ cup uncooked bulgur
½ cup chopped green pepper
½ cup chopped red pepper
1 tablespoon soy sauce
¼ teaspoon crushed red pepper
freshly ground black pepper
½ cup chopped fresh flat leaf parsley

 

Place the onion in a large non-stick pot with 1 tablespoon of the vegetable broth.  Cook, stirring frequently, until the onion turns a slight golden color.  Add the remaining broth, the wine and the wild rice.  Bring to a boil, reduce heat, cover and cook for 30 minutes.  Add the mushrooms, bulgur, peppers, soy sauce, crushed red pepper and several twists of freshly ground black pepper.  Mix well, cover and continue to cook for an additional 25 minutes, until grains are tender and most of the liquid is absorbed.  Stir in parsley and serve.

 

Curried Yam Stew

 

This one pot meal contains many of my favorite foods; garbanzos, spinach and yams.  It is easy to prepare, cooks quickly and tastes delicious. 

 

Preparation Time: 15 minutes
Cooking time:  20 minutes
Servings:  4

 

4 cups peeled and diced garnet yams
1  15 ounce can diced tomatoes
1  15 ounce can garbanzo beans, drained and rinsed
¼ cup vegetable broth
2 teaspoons curry powder
½ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon cinnamon
4 green onions, chopped
¼ cup chopped fresh cilantro
4 cups packed fresh baby spinach leaves

 

Place the yams, tomatoes, garbanzo beans and broth in a large pot.  Bring to a boil, reduce heat, cover and cook, stirring occasionally for 15 minutes, until yams are just tender.  Add the remaining ingredients, except for the spinach leaves and mix well.  Place the spinach leaves on top of the stew, cover and steam for 1 minute or so, then stir the leaves into the stew.  Continue to cook, stirring frequently for 4 minutes longer.  Serve at once.

 

Two Pot Meals

 

Peppered Kale & Potatoes

 

I grew so much kale in my garden this year, which I have been using in many new ways.  Kale is a very nutritious vegetable, loaded with phytonutrients. This is delicious, healthy, and quick to put together which makes it a favorite lunch time dish.  I even like this for breakfast!  We like this with Sriracha red chili sauce over the top for even more heat.

 

Preparation Time:  15 minutes
Cooking Time:  20 minutes
Servings:  2

 

2 cups red fingerling potatoes, chunked
1 onion, chopped
2 cloves garlic, minced
2 portobello mushrooms, coarsely chopped
4 cups packed, coarsely chopped dinosaur kale
1 tablespoon soy sauce
1 teaspoon chili paste
freshly ground black pepper to taste

 

Place the potatoes in water to cover, bring to a boil, reduce heat and cook until fairly tender, about 8-10 minutes.  Drain and set aside.


Meanwhile, place the onion, garlic and mushrooms in a large nonstick sauté pan or wok. Do not add any liquid.  Dry fry over medium heat, stirring frequently, for about 5-6 minutes, until onions and mushrooms are fairly tender.  Add the kale and stir gently to combine. Continue to cook, stirring frequently for about 2 minutes, then add the potatoes.  Cook, stirring occasionally for 5 minutes, then add the soy sauce, chili paste and pepper.  Cook an additional 5 minutes, until kale is tender and potatoes are somewhat browned.  Serve warm.

 

Hints:  Small red potatoes may be substituted for the fingerlings, if desired.  If you can't get dinosaur kale (also called Lacinato Blue), use regular kale, but remove the stems first. 

 

Costa Rican Potatoes and Beans

 

Preparation Time:  30 minutes (need cooked potatoes)
Cooking Time:  30 minutes
Servings:  4

 

½ to 1 cup vegetable broth
1 onion, chopped
½ teaspoon minced fresh garlic
1 jalapeno pepper, seeded and minced
2 ½ cups chopped fresh tomatoes
¼ cup chopped fresh cilantro
several twists freshly ground black pepper
4 cups packed chopped spinach
3 cups chunked cooked potatoes
1  15 ounce can black beans, drained and rinsed
hot sauce

 

Place ½ cup of the vegetable broth in a large non-stick frying pan.  Add the onion, garlic and jalapeno.  Cook over medium heat, stirring frequently, until vegetables are very soft, adding the rest of the vegetable broth if necessary.  Add tomatoes, cilantro and black pepper.  Cook, uncovered over low heat, stirring occasionally, for 15 minutes.

 

Meanwhile, drop the spinach into boiling water for 1 minute.  Drain and set aside. 

 

Add potatoes and beans to tomato mixture.  Mix well and cook for 3 minutes.  Add spinach and cook for another minute.  Season to taste with hot sauce.

Serve hot or cold.

 

Red Bean Gumbo

 

Preparation Time:  20 minutes, cooked rice needed
Cooking Time:  30 minutes
Servings:  6-8

 

1/2 cup water
1 onion, chopped
1 green bell pepper, chopped
1 stalk celery, chopped
1 teaspoon minced fresh garlic
6 cups vegetable broth
1  14.5 ounce can Cajun-style stewed tomatoes
1  8 ounce can tomato sauce
1 1/2 teaspoons ground oregano
1 bay leaf
1/4 teaspoon crushed red pepper
several twists of fresh ground pepper
1  15 ounce can kidney beans, drained and rinsed
1  15 ounce can red beans, drained and rinsed
4 cups chopped greens (kale, chard, spinach, etc.)
1/4 cup chopped parsley
2-4 cups hot brown basmati or jasmine rice

 

Place the water, onion, bell pepper, celery and garlic in a large pot.  Cook, stirring occasionally, for 5 minutes.  Add vegetable broth, tomatoes, tomato sauce and seasonings.  Bring to a boil, cover and cook over low heat for 15 minutes.  Add beans and greens (not parsley) and cook an additional 10 minutes.  Stir in parsley.


To serve, place 1/2 cup of the rice in the bottom of a soup bowl.  Ladle gumbo over the rice and mix well before eating.

 

Mexican Picadillo Wraps

 

Wraps are a simple, yet hearty meal for lunch or dinner.  These are especially quick because they make use of canned beans and leftover rice. 

 

Preparation Time:  15 minutes
Cooking Time:  44 minutes
Servings:  8-10

 

½ cup water
1 onion, chopped
1 red bell pepper, chopped
1 teaspoon minced garlic
2  15 ounce cans pinto beans, drained and rinsed
1  14.5 ounce can fire-roasted chopped tomatoes
1  4 ounce can diced green chilies
1 tart green apple, cored and chopped
freshly ground black pepper
2 cups cooked long grain brown rice
½ cup raisins
1  2.2 ounce can sliced black olives, drained
¼ cup chopped fresh cilantro
2 tablespoons toasted slivered almonds (optional)

 

Place the water into a large pot.  Add the onion, bell pepper and garlic.  Cook, stirring occasionally until onion softens slightly, about 5 minutes.  Add the beans, tomatoes, green chilies, apple and several twists freshly ground black pepper.  Bring to a boil, reduce heat, cover and cook for 20 minutes on low.  Add the remaining ingredients, mix well and cook for 5 minutes until heated through. Serve rolled up in a tortilla with some hot sauce sprinkled over the top, if desired.

 

Hints:  To toast the almonds, cook and stir in a dry non-stick pan until golden in color.

 

This may also be made with black beans, or one can of pinto and one can of black.

 

Global Bean Stew

 

Servings:  6    
Preparation Time:  25 minutes
Cooking Time:  60 minutes

 

3 cups vegetable broth
1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
3 cloves garlic, minced
2 cups baby potatoes, chunked
2  15 ounce cans white cannellini beans, drained and rinsed
1  8 ounce can tomato sauce
1 ½ cups prepared hummus
1 ½  tablespoons parsley flakes
1 ½  tablespoons soy sauce
1 teaspoon basil
½ teaspoon oregano
½ teaspoon smoked paprika
1/8 to ¼  teaspoon crushed red pepper
½ cup cooked quinoa
1 ½  cups thinly sliced fresh spinach

 

Place ½ cup of the broth in a large pot.  Add onion, celery, carrot, bell pepper and garlic.  Cook, stirring occasionally, for 10 minutes.   Add remaining broth, potatoes and beans.  Bring to a boil, cover, reduce heat and cook for 30 minutes.  Add tomato sauce, hummus and seasonings.  Cook an additional 10 minutes.  Add cooked quinoa, mix well and cook for 5 minutes.  Stir in spinach and cook an additional 2 minutes. 

 

Hints: This may be made with other cooked grains, such as bulgur, kasha, millet, rice or even whole wheat couscous (which is not a grain, but a pasta).   Most natural food stores sell prepared low-fat hummus or you can easily make your own by pureeing cooked garbanzo beans with a small amount of broth, garlic and salt.   This may also be made with garbanzo beans instead of the white beans.  If you can't find baby potatoes, use larger red potatoes and chop them into bite-sized chunks.  If you want to use chard or kale instead of the spinach, it will need to cook about 5 additional minutes. 

 

Thai Green Curry Rice

 

This rice dish is made with a Thai green curry paste that is sold in Asian markets, natural food stores and some supermarkets.  To vary this recipe, try making it with red curry paste instead of the green curry paste. 

 

Preparation Time:  20 minutes (cooked rice needed)
Cooking Time:  12 minutes
Servings:  4

 

⅓ cup vegetable broth
1 onion, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
2 cloves garlic, minced
1-2 tablespoons green curry paste
2 cups chopped Napa cabbage
1 cup broccoli florets
1 cup cauliflower florets
1 cup snap peas
1 tablespoon soy sauce
4 cups cooked long grain brown rice
1 tomato, chopped
1 tablespoon chopped fresh Thai basil
1 tablespoon chopped fresh cilantro
1 cup almond milk or rice milk mixed with 1 teaspoon coconut extract

 

Place the broth in a large pot along with the onion, bell peppers and garlic.  Cook, stirring occasionally, for 5 minutes.  Stir in the curry paste.  Add the cabbage, broccoli, cauliflower, peas and soy sauce.  Mix well, cover and cook for about 5 minutes, until vegetables are tender.  Add the remaining ingredients, mix well and cook until heated through, about 2-3 minutes.

Hint:  Curry pastes are quite spicy so you may want to start out with the smaller amount and add more to taste.  If you can't find fresh Thai basil, just use the fresh basil found in the produce department of your supermarket.  For a very colorful variation, use cooked Thai purple rice in place of the cooked brown rice.  Coconut extract in rice or almond milk makes a wonderful substitution for coconut milk in recipes.



 

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