South of the Border Beans and Rice

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 medium green bell pepper, seeded and chopped
• 1 medium red bell pepper, seeded and chopped
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 16 ounces reduced-sodium vegetable broth
• 1 cup uncooked brown rice*
• ½ teaspoon cumin
• ⅛ teaspoon turmeric
• 1 can (15 ounces) black beans, drained and rinsed (or use no salt added)
• 12 ounces corn kernels, no-salt-added canned or frozen
• 1 can (4 ounces) mild green chiles, diced
• 1 can (14 ounces) diced tomatoes, drained
• Salt and freshly ground black pepper to taste

*Unlike white rice, brown rice retains its outer layer of bran and its germ. This results in more fiber and nutritional value. Brown rice also has a mild nutty flavor, as opposed to the bland flavor of white rice.

Directions

1. In medium pot, heat oil over medium-high heat. Add peppers, onion, and garlic and sauté for about 4 minutes.
2. Stir in broth, rice, cumin, and turmeric. Bring to boil. Reduce heat, cover and simmer for 45–50 minute or until rice is tender (do not stir during this time). Then gently stir in beans, corn, chiles, and tomatoes. Heat through and let stand 5 minutes. Season to taste with salt and pepper and serve.

Salmon and Wild Rice Stuffed Cabbage Rolls

(Makes 4 servings)

Ingredients

• 1 cup water
• ½ cup dried shiitake or porcini mushrooms
• ¾ teaspoon kosher salt
• ½ cup pearled barley
• ¾ cup cooked wild rice
• 2 teaspoons olive oil
• 12 ounces salmon fillet
• ¼ teaspoon freshly ground black pepper, plus more if desired
• 8 ounces sliced fresh shiitake mushrooms
• ½ cup white wine
• ¾ cup chopped green onions
• ¼ teaspoons dried tarragon
• ½ teaspoons lemon zest
• 8 large cabbage leaves, blanched
• ½ cup low-sodium chicken broth

Directions

1. Preheat oven to 350°F.
2. Bring water to a boil and remove from heat. Steep dried mushrooms for 10 minutes. Strain mushrooms and reserve steeping liquid. Chop mushrooms and set aside.
3. Add enough water to reserved mushroom liquid to make 1 cup. Add ⅛ teaspoon of salt and bring it to a boil. Stir in barley and reduce heat to simmer. Cover and cook until barley is soft, about 25 minutes.
4. Stir chopped soaked mushrooms into barley. Mix cooked barley with wild rice and set aside.
5. Heat olive oil in heavy skillet over medium-high heat. Season salmon fillet with ⅛ teaspoon each of salt and pepper. Sear salmon fillet just until cooked, about 2 minutes per side. Remove skin from salmon if still on and flake fish into barley mixture. Brown fresh mushrooms in same pan. Remove mushrooms and deglaze pan with ¼ cup of wine.
6. Add skillet liquids and mushrooms to barley mixture. Add green onions, tarragon, remaining ½ teaspoon salt, pepper, and lemon zest.
7. Fill cabbage leaves with barley mixture and roll leaves tightly. Place rolls seam side down in baking dish.
8. Bring chicken broth and remaining ¼ cup wine to a boil and pour over cabbage rolls. Cover with foil and bake until cabbage is soft and the broth is steaming, 20 to 25 minutes.

Five Grain Salad

Photo by Steven Freeman. Reprinted from Emeril at the Grill, HarperCollins Publisher, New York, © 2009 MSLO Inc. All rights reserved.

Ingredients

• 2 cups cooked wild rice (scroll down or click here for cooking directions)
• 1 cup cooked amaranth (scroll down or click here for cooking directions)
• 1 cup cooked quinoa (scroll down or click here for cooking directions)
• 1 cup cooked millet (scroll down or click here for cooking directions)
• 1 cup cooked brown Jasmati, brown basmati, or brown jasmine rice (cooked according to package)
• 1 teaspoon grated orange zest
• 1 cup fresh orange segments
• 1 cup diced fennel (small dice)
• ½ cup diced radishes (small dice)
• ½ cup extra-virgin olive oil
• ¼ cup freshly squeezed orange juice
• 3 tablespoons red wine vinegar
• 1 tablespoon chopped fresh fennel fronds
• 1 teaspoon chopped fresh dill
• 1 teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper

Directions

Combine all ingredients in large bowl. Refrigerate, covered, for at least 1 hour or as long as 3 to 4 days before serving. Remove from refrigerator and serve at room temperature.

Wild Rice

Ingredients

(Makes 2 cups)

• ½ cup wild rice
• 1 ½ cups water
• 1 tablespoon butter
• ¼ teaspoon sea salt

Directions

1. Combine ingredients in medium saucepan and bring to boil. Stir, cover pan, and reduce heat to simmer. Cook until all liquid has been absorbed, 50 to 55 minutes.
2. Remove pan from heat and let stand, covered, for 10 minutes.
3. Fluff rice with fork, adjust seasoning if necessary, and use as desired.

Amaranth

Ingredients

(Makes 1 ½ cups)

• 1 cup amaranth seeds
• 1 cup vegetable stock or canned low-sodium vegetable broth
• Pinch of salt

Directions

1. Place small saucepan over medium-high heat, and add amaranth. Toast until it begins to pop, 4 to 5 minutes.
2. While amaranth is cooking, bring stock to boil in medium saucepan.
3. Add amaranth and salt to stock. Cover pan, reduce heat, and simmer until all liquid has been absorbed, 7 minutes.
4. Remove pan from heat and set aside, still covered, to steam for 7 minutes.
5. Pour amaranth into bowl and use as desired.

Quinoa

Ingredients

(Makes 2 cups)

• 1 cup vegetable stock or canned low-sodium vegetable broth
• ¼ teaspoon salt
• ⅛ teaspoon freshly ground black pepper
• ½ cup quinoa

Directions

1. Combine stock, salt, and pepper in medium saucepan and bring to boil over high heat. Add quinoa, cover pan, and reduce heat. Simmer quinoa until all liquid has been absorbed, 12 minutes.
2. Remove pan from heat and let stand, still covered, for 5 minutes.
3. Fluff quinoa with fork, and use as desired.

Millet

Ingredients

(Makes 2 cups)

• ½ cup hulled millet
• 1 cup vegetable stock or canned low-sodium vegetable broth
• Sea salt and freshly ground black pepper to taste

Directions

1. Place small saucepan over medium-high heat, and add millet. Toast until it has a nutty smell, 4 to 5 minutes.
2. As soon as first grain pops, remove pan from heat and pour millet into bowl. Add cold water and swirl to wash millet. Then pour millet into fine-mesh sieve and rinse under cold running water for another minute or until water runs clear.
3. Bring stock to boil in medium saucepan. Add millet and salt and pepper to taste, reduce heat, and simmer, covered, until all liquid has been absorbed, 20 minutes.
4. Remove pan from heat and let stand, still covered, for 5 minutes.
5. Fluff millet with fork, and use as desired.

Black & Brown Fiesta

Black & Brown Fiesta

• 1 tablespoon olive oil
• 1/2 medium-size yellow onion, chopped
• 1 green bell pepper, chopped
• 1 clove garlic, chopped
• 1 cup low-sodium chicken broth
• 1/4 cup water
• 1 teaspoon chili powder
• 2 tablespoons Mrs. Dash Fiesta Lime Seasoning Blend
• 1 can (15.5 ounces) black beans, rinsed and drained
• 1 cup instant brown Minute rice, uncooked
• 1/2 cup low-fat sharp cheddar cheese, shredded
• 1 tomato, chopped
• low-fat sour cream, one dollop per serving

Heat oil in medium skillet over medium heat. Add onion and peppers and saute, about 3 minutes. Add garlic and saute about 3 to 5 more minutes or until peppers and onions are slightly soft. Add broth, water, and seasonings and stir. Add beans and stir. Bring to boil. Add rice and stir. Reduce heat to low and simmer, covered, until rice is cooked and liquid is absorbed, about 12 to 15 minutes.

Remove from heat. Divide into 4 servings and top each serving with a portion of cheese, chopped tomato, and sour cream.

[As a side dish, serve with grilled chicken, fish, or lean pork. As an entree, divide portions into 3 instead of 4 and serve in shallow dish over generous portion of shredded lettuce.]

Chicken Taco Rice

Chicken Taco Rice

(Makes 6 servings)

• 1 pound boneless, skinless chicken
• Cooking spray or 1 to 2 tablespoons olive oil
• 1 can (14 ounces) low-sodium chicken stock
• 1 can (8 ounces) canned tomato sauce
• 3/4 packet of taco seasoning
• 1 can of corn
• 2 cups of instant brown rice
• low-fat sour cream for topping

Heat oil or cooking spray in large frying pan over medium heat and add chicken. Cook thoroughly. Add chicken stock, tomato sauce, and taco seasoning. Stir and bring to a boil. Add corn and bring back to a boil. Add rice, stir, and cover for 7 to 10 minutes, until rice is cooked. Remove from heat, stir, and serve warm with a dollop of sour cream.