Spicy Rice Casserole

Spicy Rice Casserole

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 medium onion, chopped
1 small bell or jalapeño pepper, chopped
1 cup rice, uncooked
2 cups chopped tomato, fresh or canned, with juice
2 cups water
1 Tablespoon chili powder (or more to taste)
1 Tablespoon dried oregano leaves
1 teaspoon salt
3⁄4 cup (3 ounces) shredded low fat cheddar cheese

Directions

1. Brown meat in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add onion and peppers and cook for 8 to 10 minutes until vegetables are soft.
3. Add rice, tomato, 2 cups water, and spices. Mix well and bring to a boil.
4. Reduce heat to medium low, cover and simmer for 20 minutes. Add more water if needed.
5. Sprinkle with cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 10 more minutes.
• If using instant rice, reduce water to 1 cup.
• Try ground turkey in place of beef.

Brazilian Black Beans and Sausage

Brazilian Black Beans and Sausage

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

1. Directions
2. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
3. Add remaining Ingredients.
4. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Add mushrooms or green bell peppers for variety.
• If you like spicy food, add some cayenne pepper or chili powder.
• Try brown rice and simmer for 10 more minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Butternut Squash and Chile Pan-Fry

Butternut Squash and Chile Pan-Fry

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

1 medium butternut squash, about 1 1/2 to 2 pounds
1 1⁄2 Tablespoons oil
1 medium onion, chopped (about 1 cup)
1 teaspoon salt
1⁄2 teaspoon chili powder
2 cans (4 ounce each) diced green chilies (see Notes section)
1 cup grated cheese (try Monterey jack)

Directions

1. Peel squash, cut in half and remove seeds. Cut the squash into 1/2 inch cubes.
2. In a large skillet, heat oil over medium heat (300 degrees in an electric skillet). Add onions and cook, stirring for about 3 minutes. Add the squash, salt and chili powder.
3. Cover and cook, stirring occasionally, about 10-12 minutes. Stir in chilies and cook about 3 minutes.
4. Sprinkle with cheese and cover until cheese melts, about 2 minutes.
5. Serve hot. Refrigerate leftovers within 2 hours.

Notes

• Prepare fresh chilies by roasting 1 pound fresh green poblano chilies (about 4 whole peppers) either by placing them over a stovetop gas flame or by roasting under an oven broiler. Turn them frequently until all sides are charred black, about 7-10 minutes. Allow peppers to cool, about 15 minutes. Remove the stems and seeds and chop.
• Like more spicy flavor? Use more or hotter chilies.
• Use as a filling for tacos, burritos or wraps!

Cuban Baked Bananas

Cuban Baked Bananas

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 bananas
Serving Size 1 banana

Ingredients

6 bananas, sliced lengthwise
6 Tablespoons brown sugar
4 Tablespoons margarine or butter
1⁄2 cup raisins, or other dried chopped fruit
1⁄3 cup pecans, chopped

Directions

1. Lightly spray or oil a 9x13-inch pan.
2. Arrange the split bananas in the pan.
3. Top evenly with brown sugar, small pieces of margarine, raisins and pecans.
4. Bake at 350 degrees for 30 minutes.
5. Refrigerate leftovers within 2 hours.