There is also a feature to browse recipes that are searchable by ingredient and other categories. These two recipes are from the “Good Food on a Tight Budget” section.



Barley Stew

1 cup barley or brown rice

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2-1/2 cups water

2 bay leaves

1 tablespoon oil

4 ounces ground turkey or ground, bone-in

1 cup cooked or 1 can pinto or black beans, no salt added

3 medium onions

2 cloves garlic

2 medium carrots

2 zucchinis

1/2 pound of okra or other vegetable

4 cups fresh or frozen dark greens

2 cans diced tomatoes, no salt added

1/2 teaspoon cayenne pepper

1-1/2 teaspoons dried oregano

salt and pepper to taste

In a colander, rinse barley under cold water. In a medium pot over high heat, bring barley or rice, water and bay leaves to a boil. Reduce heat to low and cover. Cook until tender and water is absorbed, about 30-40 minutes. Set aside.

Peel, rinse and dice onions. Peel and mince garlic. Heat oil In a large pot over medium-high heat. Add chopped onions, garlic, carrots and other veggies. Mix well and cook until veggies are soft, about 5 minutes. If using ground turkey, add and cook until turkey is cooked through, about 5 minutes. Add tomatoes and their juices and rinsed and drained beans. Bring to a simmer.

Add spices and stir to combine. Cover and reduce heat and cook at a low simmer for 15 minutes. Add cooked barley or rice to the mixture and stir. Add more water, if needed. Cook over low heat to blend flavors, about 5-10 minutes more. Remove bay leaves and serve.



Chinese Vegetables and Rice

1 cup brown rice

2 tablespoons oil

1 clove garlic, finely chopped

1 tablespoon fresh ginger or 1/2 teaspoon ground ginger

1/2 pound broccoli

1 carrot

1/2 onion

1/2 cup frozen peas

Add one protein choice from the list below:

6 oz chicken (about 3/4 of a breast)

6 oz turkey (about the size of 2 decks of cards)

1/2 package of firm tofu

1/4 cup almonds

Or 1/4 cup peanuts

1/4 cup low-sodium soy sauce

1 tablespoon whole wheat flour

1 tablespoon brown sugar

1 very small jalapeño or chili pepper, minced

Cook rice following package directions. Set aside and cover to keep warm. While rice is cooking, make a veggie mixture. Rinse and chop broccoli. Peel, rinse and chop carrots. Rinse and mince jalapeño. Peel and finely chop garlic, onions and fresh ginger.

In a small bowl, stir together soy sauce, brown sugar and flour. Add 1 teaspoon of the minced jalapeño. Stir. If using tofu, marinate in sauce and set aside. If using chicken or turkey, remove skin and cut into small pieces. Heat 1 tablespoon of oil in a skillet over medium-high. Add ginger and stir. Add chicken, turkey or tofu.

Cook, stirring occasionally, until slightly brown and completely cooked through but not dry, about 5 minutes. Remove from the pan and set aside. Add the last tablespoon of oil and chopped veggies. Stir frequently and cook until veggies are tender, about 5 minutes. Add sauce mixture and bring to a boil. Reduce heat. Add nuts if using or add back in your protein choice. Simmer until the sauce is slightly thickened, about 2 minutes. Serve over warm brown rice.

Tip: Use any vegetables on hand. Cut vegetables into equal-size pieces so they cook evenly. Add vegetables like carrots that take longer to cook first. Vegetables with lots of water, like yellow squash or spinach, should go in last.