Day 2 Bean and Rice Casserole, Breakfast Food and Snacks

Bean and Rice Casserole
Preheat oven to 375
Ingredients:
1 medium onion, chopped 2 cup uncooked brown rice 1 can red kidney beans (15 1/4 - 19 oz), drained and rinsed 1 can black beans (15 1/4 - 19 oz), drained and rinsed 1 can garbanzo beans (15 1/4 - 19 oz), drained and rinsed 1 can stewed tomatoes (14 1/2 - 16 oz), drained 1 can chopped mild chilies (4 oz), drained 10 ounces frozen green peas, thawed by placing under running water 1 cup frozen corn, thawed by placing under running water
Preparation:
1. In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally.
2. Add rice; cook while stirring until parched and slightly opaque.
3. Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in Dutch oven and bring mixture to boil.
4. Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice).
5. Add peas and corn, adjust seasonings, and return to oven until heated through.
Yield: four servings


Potato and Green Onion Frittata

Preheat the oven to 350°F.
1/4 cup olive oil
1 onion, finely chopped
4-5 green onions, chopped with the green and white parts separated
4 cloves garlic, minced 2 medium potatoes, shredded (or 2
cups of frozen shredded potatoes)

Preparation:
2 tsp. salt, divided 1/2 tsp. pepper, divided 2 lb. firm tofu 2-3 Tbsp. soy sauce, to taste
1. In a large skillet, heat the olive oil over medium heat. Add the onion and the white part of the green onions and sauté for 2 to 3 minutes.
2. Add the garlic and heat for another 30 seconds.
3. Increase the heat to medium-and add the potatoes
1tsp.of the salt,and 1/4 tsp. of the pepper. Cook for 10 to 15 minutes, flipping the potatoes regularly until they are well-browned.
4. Blend the remaining salt and pepper, the tofu, and soy sauce in a food processor until they are creamy.
5. Pour creamy mixture and the green part of the green onions over the fried potatoes and mix. Pour this mixture into a large, oiled pie or tart pan.
6. Bake for 30 to 40 minutes or until the center is firm. Allow the frittata to cool for 10 minutes then invert onto a serving plate.
Yield: 4 Servings

Apple and Oat Porridge

Ingredients:
4 cups water 11⁄2 cups oat bran(not oatmeal) 1 large apple - peeled/cored and
chopped into very small pieces 1/3 cup raisins
Preparation:
1⁄2 teaspoon ground caraway seeds
1⁄2 teaspoon cinnamon 1⁄2 teaspoon salt
Soy milk for serving (optional)
1. In a 2 quarts sauce pan over high heat, bring the water to a boil. Stir in the oat bran and allow water to return to a boil.
2. Reduce heat to low and cook for two minutes - stirring often. 3. After two minutes,turn off heat.Stir in the apple,raisins,and spices.Let
stand until apple pieces soften - about 5 minutes - stirring occasionally. 4. Dividehotcerealevenlyamong4bowls.Serve with the soy milk if
desired.
Yield: 4 servings


SNACKS
Take snacks in “servings,” so you don’t over eat on these sometimes high-calorie foods.


Rice cakes, just plain old crunchy patties
Rice cakes with peanut

butter and raisins

Almonds

Dried fruit including apricots

Apples dipped in nut butter

Sliced fruit

Veggies with dip

Popped popcorn

Trail mix with nuts, raisins, sunflower seeds, coconut pieces and dried fruit

Fruit kabobs

Frozen fruit including grapes, blueberries, strawberries and bananas

Whole wheat crackers* with nut butter

Hummus with flat bread*

Chapattis or Indian Flat Bread

Chapattis are similar to tortillas, but made with no baking powder. They are easy to make and keep well if stored in an air-tight container. Chapattis are common in Southeast Asia and throughout Africa.

Ingredients:
2 1⁄2 cups wheat flour
2 cups water (or enough to make a soft dough)
1 pinch salt
Preparation:
1. Mix flour and salt in a large mixing bowl.
2. Make a hole in flour and using your hand, mix in water to make a soft dough.
3. Knead for five minutes, return to the bowl, cover with wet cloth and refrigerate for an
hour.
4. Heat a cast iron skillet over medium high heat until very hot.
5. Roll out 1/2 a handful of dough into a flat round shape and place in pan, cooking for 1
minute on each side.
6. Once turned press gently with a towel, until brown.
7. Repeat until all dough is used.
Yield: About 10 chapattis