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.
1 cup barley or brown rice
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
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
1/2 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.