COLORFUL STIR FRY

I have been making up my own stir fry recipes for many years, partly due to the fact that for quite a few years we lived 20 miles from the nearest supermarket, so I often needed to use what I had on hand and what I had picked up that was on sale.  Since we don't eat much meat, this one has become a standby.  Of course, you can vary the veggies. Chinese five spice powder is a combination of star anise, cloves, cinnamon, fennel, and pepper.  It has a strong flavor.  We like just a little, but I sometimes leave it out.

1 tablespoon canola oil

8 ounces fresh mushrooms, sliced

2 cups broccoli florets

3 peppers, any color(s), cut in bite sized pieces

2 celery stalks, diagonally sliced

2 carrots, peeled and diagonally sliced

3/4 cup frozen peas, thawed (opt.)

2 cups cooked beans, such as white beans, black beans, or edamame, or a mixture

3 minced garlic cloves

1 14.5 ounce can chicken or veggie broth

1-3 tablespoons reduced sodium soy sauce

2 teaspoons honey or agave

2 teaspoons sesame oil

1 tablespoon minced fresh ginger

3 tablespoons cornstarch

1/8 teaspoon Chinese five spice powder (opt.)

cooked brown rice

Heat canola oil in a large wok or skillet.  Stir fry mushrooms, broccoli, peppers, celery, and carrots until mushrooms are cooked through and the other veggies are crisp tender.  Add peas, beans, and garlic and stir  until heated through. Meanwhile, in a small bowl, combine broth, soy sauce, honey, sesame oil, ginger, cornstarch, and five spice powder.  Stir until cornstarch is mixed in well.  Add to vegetable mixture and stir until the sauce bubbles and thickens.  Serve over brown rice.  Makes about 6-8 servings.      

 

PASTA PRIMAVERA

We like this combination of veggies, but you can use broccoli florets in place of asparagus, 2 medium chopped fresh tomatoes in place of sun dried, and 2 cups cooked snap peas in place of the frozen peas if you wish.

6 ounces whole grain penne or rigatoni 

 2 cups fresh asparagus, cut in 1 inch pieces 

2/3 cup sun dried tomato slices

2 tablespoons olive oil

1 cup chopped onions

1 tablespoon minced garlic

9 ounce bag fresh spinach

1 cup frozen peas

1 15-ounce can cannellini beans

1 teaspoon dried oregano

2-3 tablespoons sliced fresh basil leaves (or 1 teaspoon dried)

2 teaspoons balsamic vinegar

1/2 teaspoon fresh ground black pepper

Parmesan cheese, opt.

Cook pasta according to package directions.  Drain, reserving 2/3 cup cooking water.  Meanwhile, cook asparagus in a small saucepan in a little water for 3 minutes.  Drain.  To rehydrate tomatoes, place in hot water until softened, then chop.   In a large skillet, saute onions in olive oil until tender.  Stir in garlic and saute one more minute.  Stir in spinach, cover pan, and let cook for 1 minute.  Uncover pan and stir until spinach is wilted.  Stir in asparagus, tomatoes, peas, cannellini beans, oregano, basil, vinegar, and pepper..  Add pasta and reserved cooking water.  Heat through and serve with a sprinkling of Parmesan, if desired.  Makes 4-6 servings.        

10 MINUTE TACOS

All natural plain Greek yogurt is a terrific substitute for sour cream.  It is a staple I keep on hand to use for dips, in salad dressings, in baking, and for topping baked potatoes and other dishes.  This recipe is as tasty as it is quick.

2 15 ounce cans all natural chili beans, partially drained

1 14.5 ounce can petite diced tomatoes, drained

1 tablespoon cocoa powder

2 teaspoons ground cumin

1 tablespoon chili powder

2 tablespoons chopped cilantro

2/3 cup choppped onion

8 taco shells

shredded lettuce

chopped avocado, optional

plain Greek yogurt

Heat first seven ingredients in a medium saucepan. Stir well. Simmer for a minute or two.   Place some shredded lettuce in the bottom of each taco shell.  Fill shells with bean mixture and top with avocado and yogurt.  Makes about 8 tacos.