SLOW COOKER BEAN STEW

Serves 6.

Note: From Stockpilingmoms.com.

• 6 c. chicken or vegetable broth

• 1 c. dry beans, picked over and rinsed

• 2 medium carrots, peeled and finely diced

• 1 small onion, finely chopped

• 2 ribs celery, finely diced

• 3 tbsp. uncooked white rice

• 2 tbsp. minced garlic

• 1 tsp. dried thyme

• 1/2 tsp. salt

• 1/8 tsp. ground pepper

Directions

Add all ingredients to a slow cooker and cook on low for 6 to 8 hours.

Nutrition information per serving:

Calories 148 Fat 1 g Sodium 1,143 mg

Carbohydrates 27 g Saturated fat 0 g Calcium 50 mg

Protein 9 g Cholesterol 0 mg Dietary fiber 8 g

 

 

SAUSAGE, BEANS AND POLENTA

Serves 4.

Note: Use inexpensive sausage; most link sausages will work for this. Recipe by Daniel Neman.

• 1 c. dried beans

• 1 tsp. salt

• 1 c. yellow corn meal

• 2 tbsp. butter, divided

• 2 tbsp. olive oil

• 1/2 c. chopped onion

• 3 garlic cloves, crushed

• 1 (10½-oz.) can chicken broth

• 1 c. spinach, packed (about 2 oz.), rinsed and dried

• 14 oz. sausage (see Note)

Directions

The night before the meal, soak the beans in enough water to cover by 1 or 2 inches. You can skip this step if using canned beans, but they will be slightly more expensive.

At least 3 hours before the meal, or the night before, prepare the polenta: Add the salt to 2 cups of water and bring to a boil. Have another pot with at least 4 cups of water boiling nearby. Slowly sprinkle corn meal into the salted water, stirring constantly. Stir in a couple of tablespoons of the boiling water, and lower the temperature to a very low simmer.

Stir frequently and add the boiling water, a tablespoon or two at a time, whenever the polenta starts to become stiff and dry. Cook until tender, about 45 minutes to an hour. Stir in 1 tablespoon of the butter until well-mixed. Pour into a well-greased skillet or wide bowl to a depth of 1 to 1 1/2 inches, and smooth the top. When cool, cover with plastic wrap and place the skillet or bowl in the refrigerator for at least 2 hours or overnight to allow the polenta to set.

When ready to make the meal, cook the beans according to package directions. Drain. This step can be eliminated if using canned beans.

Heat the oil in a large skillet over medium-high heat and add the onions; sauté until translucent, about 3 to 5 minutes. Add the crushed garlic cloves and cook until fragrant, about 1 minute. Pour in the chicken broth, bring to a boil, and simmer until reduced by half.

Stir in the spinach and cook until just wilted, about 1 or 2 minutes. Add the beans and cook until warmed through.

Cut the sausage into 1-inch slices. If raw, cook according to directions, drain, and add to the beans. If cooked, add directly to the beans and heat until sausage is warm. Taste and add salt if necessary. Set the bean mixture aside, and keep warm.

Slice polenta into 8 wedges, removing each from the skillet or bowl. Melt the remaining 1 tablespoon butter in a large skillet. When very hot, add the polenta wedges so there is at least some room between each wedge (do this in batches if you do not have a very large skillet). Cook wedges, without stirring, until they start to turn brown on the bottom. Flip and cook until brown on the other side. Serve 2 wedges per portion, surrounded by the mixture of sausage and beans.

Nutrition information per serving:

Calories 632 Fat 33 g Sodium 1,384 mg

Carbohydrates 64 g Saturated fat 11 g Calcium 61 mg

Protein 21 g Cholesterol 51 mg Dietary fiber 13 g

 

 

 

LINGUINE WITH CLAM SAUCE

Serves 4.

Note: Adapted from Marcella Hazan in “Classic Italian Cooking.”

• 2 (6 1/2-oz.) cans chopped clams

• 2 tbsp. extra-virgin olive oil

• 1/4 c. finely chopped onions

• 2 garlic cloves, minced

• 1/2 tsp. dried oregano

• 1/4 to 1/2 tsp. crushed red pepper

• 1/2 c. dry white wine

• 1/4 c. finely chopped Italian flat-leaf parsley

• 1/4 c. coarsely grated Parmesan cheese

• 1 1/2 tbsp. tbsp. butter

• 12 oz. (3/4 lb.) dried linguine, cooked and kept warm

Directions

Strain clams through a fine sieve, reserving juice.

In a medium saucepan, combine oil and onions over medium heat and sauté until the onions are translucent, about 3 to 5 minutes. Add garlic, oregano and 1/4 teaspoon crushed red pepper, and sauté for 2 minutes.

Pour in the wine and bring to a boil over medium heat. Cook until reduced by half, about 3 to 5 minutes. Add the reserved clam juice and boil until reduced by about one-third, about 3 to 5 minutes. Taste, and add more crushed red pepper if you want it spicier.

Reduce heat to low, stir in the clams and cook for 2 minutes. Remove the sauce from the heat and stir in the parsley and grated Parmesan. Stir in the butter until it melts. Pour over the cooked linguine, toss and serve.

Nutrition information per serving:

Calories 610 Fat 17 g Sodium 243 mg

Carbohydrates 72 g Saturated fat 6 g Calcium 166 mg

Protein 36 g Cholesterol 65 mg Dietary fiber 2 g

 

 

 

 

 

 

SPANISH OMELET

Serves 4.

Note: From Daniel Neman.

• 4 medium potatoes, peeled

• 1 medium yellow onion

• 1 green pepper, diced

• 6 eggs

• 2 tbsp. olive oil, divided

• Hot sauce, if desired

Directions

Cut the peeled potatoes in half lengthwise, then cut each half into crosswise slices about 1/8 inch thick (do not use a food processor). Chop the onions into 1/4-inch pieces.

In a large skillet, heat 1 tablespoon of oil over medium-high heat. Add the potatoes and cook, stirring occasionally (covering the pan with a lid will make this go quicker). After about 5 minutes, add the onions and green pepper and continue to cook, stirring occasionally, until the potatoes and peppers are tender, about 5 more minutes. Season heavily with salt; potatoes require a lot of salt. Remove from heat.

In a large mixing bowl, lightly beat eggs. Add the potato-onion mixture and stir until well-mixed.

Add the remaining 1 tablespoon oil to a large skillet over medium heat and swirl to coat bottom of the pan. Add the egg-potato mixture and cook without stirring until the egg has set around the edges. Check, by lifting an edge, to see if the egg is beginning to brown on the bottom. When it starts to brown, place a large plate over the top of the pan, invert the pan and plate so that the omelet falls onto the plate, then slide the omelet back into the pan, browned side up.

Cook until the egg is completely set, about 1 or 2 more minutes. Cut into wedges to serve. This goes especially well with hot sauce.

Nutrition information per serving:

Calories 332

Fat 14 g

Sodium 116 mg

Carbohydrates 38 g

Saturated fat 3 g

Calcium 59 mg

Protein 13 g

Cholesterol 279 mg

Dietary fiber 3 g