July 2, 2017 / Lyn Jones / 0 Comments
makes 6 servings
3/4 cup onions, chopped
1/2 cup jalapeno chili peppers, sliced
1/2 cup red or green peppers, chopped
1 can (14.5 oz) low salt, whole-kernel corn, drained
1 cup shredded carrots
1.5 tsp minced garlic
2 cups green cabbage, chopped
1 cup raisins
1 can (14.5 oz) low salt, no fat chicken broth plus enough water to make 3 cups
1 cup pearl barley
1 cup shredded reduced-fat Cheddar cheese
1/2 cup non-fat sour cream
1. Preheat oven to 200 degrees C. In a 6-quart Dutch oven put first 10 ingredients. Cover and bake 45 mins then remove from oven.
2. In a medium bowl, combine the Cheddar and sour cream. Dollop spoonfuls onto casserole; cover and bake 10 mins. until cheese is melted and the barley is tender.
July 2, 2017 / Lyn Jones / 0 Comments
4 servings
2.5 cups water
1 cup yellow split peas, rinsed & drained
1 medium mango, peeled & cubed
1/2 cup salsa
1/2 cup canned pineapple chunks – drained & coarsely chopped
1 Tab fresh coriander, chopped
2 tsp each of white wine vinegar and lime juice
1/2 tsp grd cumin
3 tsp olive oil, divided
1 cup scallions, chopped
1/2 tsp each of grd ginger & allspice
1/4 tsp grd cardamon
1/2 cup orange juice
1/4 cup low-salt vege stock
1 tsp drk brown sugar or 1/2 tsp honey
1 medium bunch kale
1. In a 2-quart saucepan over medium heat, bring the water & split peas to the boil, reduce to low. Cover & simmer 250-30 mins until tender. Drain and set aside.
2. Meanwhile, in a medium bowl combine the mango, salsa, pineapple, coriander, vinegar, lime & cumin; set aside.
3. In a large non-stick frypan, heat 2 tsp oil, add the scallions; cook, stirring frequently, 2-3 mins til tender. Stir in spices and cook 1 min.
4. Stir in the oj, stock & sweetening. Add the split peas; cook, stirring frequently 10-15 mins. until mixture thickens.
5. Meanwhile, wash the kale in plenty of cold water and remove any thick stems. If leaves are large, coarsely chop them. Shake off some of the excess water.
In a Dutch oven over med. heat, warm remaining oil. Add kale; cook, stirring constantly for 4-5 mins until wilted.
6. Line a serving platter with the kale. Top with pea mixture, then with the mango mixture.