Tip# 17 Try One-Dish Meals

One of the best ways to make a brown rice dish more interesting is to simply add some fast-cooking beans. This is a delicious strategy for creating "one-dish meals." For example, you can add lentils to brown rice and stir in a little spice, perhaps some chopped onions, and you will have a delicious lentil-rice as a main complex carbohydrate for your meal. Or you can be a bit more extravagant and try the pilaf dish on the next page. In Japan, it is common to use azuki beans with rice. These have an interesting reddish tint when cooked with brown rice. The forthcoming azuki rice or "sekihan" recipe is delicious. You can also try azuki beans instead of lentils in the following dish, for a totally unique yet delicious flavor.

WHAT YOU CAN DO:
• Add beans and your favorite vegetables, herbs, and spices to your rice.
• Try the following recipes.
American Lentil Rice Pilaf
Brown rice, cooked Lentils, cooked (see bean cooking chart, page 308)
Water 2½ C
Tomatoes, ripe,chopped into small cubes
Onion, sliced Celery, diced
Carrots, julienned
2C Parsley, chopped
Onion, chopped
¼ tsp. Sea salt

Sauté vegetables in tiny amount of oil for about 5 minutes.
Mix heated, cooked lentils and rice together. Stir into sautéed vegetables. Garnish with sliced tomato and parsley. Serve hot, with a wave of the flag! Makes 6 portions.
(1 portion = 166.3 calories, 1.1 grams fat, 15%protein, 79% carbohydrates, 6% fat)
Mung Bean Surprise
1½ C Basmati or long grain brown rice
¼C Whole mung beans, shelled and split
1 med. Onion, chopped
1C Corn
1½ C Peas and carrots, frozen
2 tsp. Cumin
1 tsp. Sea salt
1 tsp. Ground cardamom
2½ C Water ,
Canola oil cooking , Spray

You'll be surprised by how well all the flavors blend together in this special dish. Wash basmati rice and soak in cold water for 20 minutes. (Enriched long grain rice should not be washed.) Drain rice.
Wash split mung beans, dry, and roast in a skillet until crisp. Spray nonstick skillet with cooking spray, add onions, cumin, and sauté on moderate heat for a few seconds.
Add spices, vegetables, and salt. Stir in rice and mung beans. Add water, bring to a boil, reduce to low heat and cook about 45 minutes. For crisper vegetables, drop them into the pan after the rest has cooked for about 30 minutes, cook the dish for 15 minutes more. Let entire dish steam for 10 minutes before serving. Makes 5 portions. (1 portion = 270.4 calories, 3.790 grams fat, 10% protein, 81% carbohydrates, 9% fat)
Quinoa
2 C Water or vegetable broth
1 C Quinoa, rinsed
¼ tsp. Salt, or to taste
Boil broth in a 3- to 4-quart pan; add quinoa, salt to taste. Cover and simmer gently on low heat until liquid is absorbed and grain is tender. Cool, then serve. Makes 6 portions. (1 portion = 117.4 calories, 1.7 grams fat, 17% protein, 71% carbohydrates, 13% fat)
Use as side dish, or as base for your own special pilafs.

There is a whole lot more whole grain recipes that are available in the "Eat More Weigh Less" and of course from the "Peace Diet" book as well! Get them from Lulu or Amazon today!