3ABN Today Cooking Program | Wholesome Grains

2/3/2016 Airdate


Mediterranean Rice

Ingredients:

1 medium eggplant, coarsely diced
½ tsp. salt
1 medium eggplant, sliced in ¼-inch rounds
1 cup unsweetened original almond milk
2 cups Italian seasoned breadcrumbs

Ingredients for Rice mixture:

1 medium onion, diced
2 cloves garlic
1 16 ounce can garbanzo beans
½ cup sweet yellow pepper, coarsely diced
1 tsp. fresh parsley, chopped
1 tbsp. McKay’s Chicken Style Seasoning
2 tbsp. Better than Bouillon No-Chicken Base
1 tsp. red pepper flakes
4 cups cooked brown rice
1 tbsp. fresh lemon juice

Directions:
Wash the eggplant, cut off the ends, and coarsely dice. Place on a non-stick cooking sheet that has been sprayed with a non-stick cooking spray. Spray again with non-stick cooking spray. Sprinkle with salt. Roast in oven at 400 for 20-25 minutes or until eggplant is soft and edges are golden. Set aside. Wash the second eggplant and cut off the ends. Cut into ¼-inch slices. Dip each slice in the almond milk, then coat in breadcrumbs. Place on a non-stick baking pan and spray with non-stick cooking spray or use a silicon baking mat. Spray the tops with non-stick cooking spray. Bake in a 400 degree oven for 10-15 minutes. Turn, spray with non-stick cooking spray, then bake for an additional 5 minutes or until golden brown.

In a medium size skillet that has been sprayed with non-stick cooking spray, sauté onion and garlic until onion is clear. Add the remaining ingredients, including the roasted eggplant. Mix well and place in an oval baking dish. Line the edges with baked eggplant rounds. Place in a 375 oven for 10 minutes. Serve hot.

Yields: 6 cups
Brenda Walsh

Download PDF

 


Farro Risotto

Ingredients:

4 c Butternut Squash, peeled, & cut into medium sized cubes
2 c Farro
6 c water
4 t VegeSal
2 t McKay’s Chicken Style Seasoning and Broth
1 medium onion – finely diced
1 T Extra Virgin Olive Oil
1 c finely diced celery
1 c finely diced carrots
1 ½ c small Broccoli Florets
1 ½ c small Cauliflower Florets
1 ½ c Snap Peas – cut into 3rds
1 c Fava Beans – can use baby Lima beans
¼ c or - Juice of 1 medium lemon
½ c sparkling apple cider

Directions:
Spray a large baking sheet with a non-stick cooking spray. Spread the butternut squash cubes on it and spray them with the non-stick cooking spray. Lightly sprinkle with salt and place in a 425-degree oven for 30 minutes or until tender firm and lightly browned. Turn pieces over and bake another 10 minutes. Remove from oven and set aside.

In a large cooking pot put the farro, 6 cups water, VegeSal and McKay’s Chicken style seasoning. Cook according to package directions and until it gets a creamy risotto consistency, and set aside.

Fill a large stockpot ½ full of water and bring to a boil. Add the broccoli, cauliflower and snap peas. Boil for 4 minutes, only until crunchy tender. Drain and set aside.

In a medium skillet put the 1 T olive oil, onion, celery and carrots. Sauté until onion is clear and vegetables are tender. Mix the lemon juice and sparkling apple cider together and then pour over vegetables. Continue to cook another 4-5 min. or until the liquid cooks down just a little. Remove from heat and stir in the cooked Farro. Gently stir to mix with the sautéed vegetables. Add the other vegetables and gently fold them in.

Yields: 15 – 1 cup servings
Cinda Sanner

Download PDF

 


Eggplant Stir Fry

Ingredients:

2 cup water – for sautéing
2 cup onions – slivered
2 cup red, orange, and yellow peppers, coarsely chopped
3 gloves fresh garlic
6 cup eggplant – cubed
½ cup carrots – slivered
1 cup broccoli florets
1 tsp. seasoned salt
1 tsp. McKay’s Beef Style Seasoning
¼ cup Bragg Liquid Aminos
½ tsp. Sriracha hot chili sauce
2 T sugar
1 tsp. toasted sesame oil
1 T cornstarch
1 T cold water

Directions:

Sauté in 2 cups water the onions, pepper, fresh garlic, carrots, eggplant, sriracha hot chili sauce, sugar and seasonings. When onions are almost done add the broccoli and simmer till the broccoli is tender crunchy. Mix the cornstarch and water together and thicken the sauce. Take off of stove and stir in the toasted Sesame oil. Serve with cooked brown rice.

Yields: 10 – ½ cup servings
Cinda Sanner

Download PDF

 


Mushroom Barley Stir Fry

Ingredients:

4 cups water
2 tbsp. Better than Bouillon No-Chicken Base
2 cups barley
2 medium onions, slivered
1 clove garlic, minced
8 ounces baby bella mushroom, sliced
8 ounces white mushrooms, sliced
1 cup celery, diced
1 tsp. fresh parsley
2 tsp. McKay’s Chicken Style Seasoning
2 tsp. salt

Directions:

To prepare the barley, in a medium size saucepan, bring the water to a boil. Add the 2 tbsp. Better than Bouillon No-Chicken Base and stir until combined. Add barley, cover, then turn down the heat and simmer for 10-12 minutes. Remove from heat and let sit for 5 minutes with the cover still on.

Place the onion, garlic, mushrooms, parsley, Better than Bouillon No-Chicken Base, and salt in a pan and sauté over medium high heat until vegetables are tender. Add barley.

Yield: 7 cups

Brenda Walsh

Download PDF

 


Spanish Style Quinoa

Ingredients:

1 Tbsp. oil (canola or olive)
2 cloves garlic, minced
3 tsp. fresh jalapeno, minced (more if desired)
1 cup red quinoa
1 cup vegetable broth
1 15-oz can black beans, drained and rinsed
1 14.5-oz can fire-roasted diced tomatoes
1½ cup frozen corn
1 cup yellow squash, finely diced
1 cup zucchini, finely diced
1 tsp. chili powder
1 tsp. cumin
2 tsp. Hot & Spicy Spike Natural Gourmet Seasoning
Salt to taste

Directions:

Sauté garlic and jalapeno in the oil in a large skillet over medium heat for about 2 minutes or until slightly soft. Stir in the rest of the ingredients and stir to mix well. Bring to a boil; cover, reduce heat and simmer until the quinoa is cooked through, about 20 minutes. Serve warm with fresh-diced avocado.

Yields: 6-1 Cup Servings

Brenda Walsh

Download PDF

 


Oatmeal Pecan Patties

Ingredients:

4 cups quick oats
1 cup pecans – ground fine
2 cups seasoned bread crumbs
1 – 12.3 oz. box Mori Nu tofu – extra firm
1 small onion – cut in half
¼ cup Bragg Liquid Aminos
1 tsp. McKay’s Beef Style Seasoning
1 tsp. McKay’s Chicken Style Seasoning
2 cups hot water
1- 8 oz. container Tofutti Better Than Cream Cheese


Directions:
In a large bowl put the quick oat, pecans, and bread crumbs. Put everything else in the blender and blend until smooth. When blended add to the oats and pecans and stir till well mixed. Take ¼ cup of oatmeal mixture and form into patties. Spray a cookie sheet with vegetable spray and spread about 1 T of oil in the pan. Lay the patties on the cookie sheet and lightly spray tops of patties with vegetable spray. Bake at 350 degrees for about 20 – 30 minutes. Half way through baking side flips the patties over. Serve with your favorite gravy or ketchup.

Yields: 20 – ¼ cup servings

Linda Johnson

Download PDF