Rice and beans are an easy and inexpensive go-to for a portion of weekly meals. It is also a great meatless option that still provides the needed protein when paired with a whole grain such as brown rice. A 1/2 pound of beans ($1-$3 depending on the variety) can be stretched a long way. I like to try different varieties from the self serve isle of Whole Foods when I want a change from my beloved local Camilla beans. A cooked pot of a 1/2 pound of beans will give me 10 servings which I will eat with greens, a lean protein or sometimes I’ll create a veggie bowl of fun. Changing things up by adding a variety of sautéed veggies and other chopped vegetables is an easy way to transform an otherwise plain dish. It’s also easy to prep ahead of time by simply peeling and slicing onion and bell pepper and sweating them out over medium heat in water. Once the water cooks out, I add a 1/2 tbsp. of butter and a pinch of salt and pepper to brown them and add a punch of flavor. This can be stored in the fridge all week until needed. Check out one of my go to bowl mixes below for an easy change to a rice and bean week.
A Bowl of Fun
1 cup cooked rice
1 cup cooked beans ( any color)
1/2 cup sautéed onion and bell pepper
2 tbsp. fresh jalapeño chopped or sliced pickled jalapeño
2 tbsp. sour cream
4 tbsp. salsa of choice
1/2 cup fresh diced tomato
1/4 cup shredded cheese
1/2 cup guacamole
1. Add half of the rice,beans and sautéed veggies to each bowl and microwave for 1- 1.5 minutes each.
2. Divide cheese evenly and add to each bowl.
3. Add remaining ingredients in layers.
Father’s Day yielded great family time and a few leftovers to be worked in to this week’s meals. I don’t know about you, but my dad taught me a thing or plenty about grilling and making it worth while. So in addition to the grilled buffalo steak and lobster, I have some grilled green onion sausage for sandwiches, grilled salmon for salad and an easy, one pot dish to stretch the rest. I’ve mentioned before that a little millet goes a long way. At less than $2 a pound at Whole Foods (self serve isle), 2 cups of cooked millet can make enough millet and vegetable salad for 8-10 servings. Millet is a wonderful whole grain that cooks like rice and is easy to replace in dishes such as pasta salad. With an abundance of summer vegetables in season such as bell peppers, cucumbers, tomato and corn (also technically a whole grain), it’s easy to make a millet salad both filling and full of flavor. This dish is also easy to add grilled or baked seafood (fish or shrimp) to for a complete meal. Check out the recipe below and enjoy!
1 cup of dry millet
2 cups of water
2 husks of corn
1 large cucumber
1 large bell pepper
1 large tomato
2/3 cup diced yellow onion
1/8 cup lovage or parsley
1 medium juicing orange (1/8 cup)
2 small lime juiced (1/8 cup)
1/2 cup shredded carrot fresh (1 large carrot)
2 tsp sea salt
1 tbsp. coarse black pepper
1 tbsp. onion powder
2 tsp. cayenne
1. Rinse millet in a small pot and bring to a boil with water. Cook for 20 minutes.
2. While millet cooks, shuck corn and rinse well. Cut from the cob into a medium-sized bowl. Peel and dice onion and add to the bowl.
3. Peel cucumber and cut around the seeded center like a box. Cut each fourth into strips and then dice. Repeat with tomato and set aside.
4. Add hot millet over corn and onion, once cooked and stir to cool and cook mixture.
5. Peel carrot and using a potato peeler or shredder, shred or cut ribbons of carrot into the bowl.
6. Slice and dice bell pepper and add it and the cucumber and tomato to the salad.
7. Chop parsley or lovage and add to the bowl.
8. Juice orange and lime into the mixture. Add seasoning and mix well.
9. Eat as is or with protein of choice.