1 tablespoon olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 cup long grain brown rice (not instant)
2 1/2 cups fat-free low-sodium chicken broth or 2 1/2 cups vegetable broth
salt & pepper, to taste
Prep time: 5 minutes
Cook time: 50 minutes
Yields: 4-6 servings
In a small skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring, until onion is golden, about 5 minutes.
Add rice and sauté for 1 minute.
Add broth, and season with salt and pepper to taste; bring to a boil. Cover and reduce heat to low.
Simmer until rice is tender and most of the liquid is absorbed, about 45-50 minutes. Check rice occasionally and add water if necessary.
Uncover and let rice stand for 5 minutes before serving.
2 tablespoons olive oil
1 chopped onion
2 cloves garlic, sliced
1/4 teaspoon red pepper flakes
Salt and freshly ground black pepper
2 cups kale, washed, stems trimmed and chopped
1 (15- ounce) can cannellini beans, drained
3/4 cup chicken stock
Total Time: 20 minutes
Prep time: 5 minutes
Cook time: 15 minutes
Yields 3-4 servings
Heat olive oil over medium heat
Add garlic and onion and sauté for about 3 minutes or until tender
Add red pepper flakes, salt, and pepper while stirring
Add kale and let it cook down a bit
Finally add the beans and the chicken stock
Let it cook for 10 minutes
Remove from the stove, and enjoy!
Roasted Root Vegetables
The beautiful part about a pan of roasted vegetables isn’t just their bright colors, but that you’re able to experiment with different types of root vegetables (e.g parsnips) and use them in a variety of ways during the week. We love putting the roasted vegetables in a grain bowl or on salads.
Yields: about 6 servings
2 medium sweet potatoes
3 medium beets
3 tbsp extra virgin olive oil
1/2 tsp salt
1/2 tsp pepper
Preheat oven to 350 degrees Fahrenheit and cut the veggies into similarly sized pieces. Place the vegetables in a single layer on a baking sheet and drizzle with olive oil. Toss to ensure all pieces are lightly coated and add salt and pepper. Roast for about 30, turning once, until all the vegetables are tender. Garnish with fresh herbs (parsley, rosemary and thyme work well), if desired.