Kasha (buckwheat groats) is a delicious grain to become acquainted with. It is very quick to prepare, has a tender, fluffy texture, and is high in protein and iron. The mushrooms in this lightly spiced sauce complement the nutty, roasted flavor of the kasha superbly....
The Cubans, along with many other nationalities, made a significant contribution to the culinary world by combining two nutritionally complementary foods beans and rice. I enjoy all the different variations: Louisiana red beans and rice, Indian dal on rice, Mideast...
Zucchini and Fresh Basil Pomodoro Serves 4 COST: $3.75 Per 1 cup Calories: 224 Fat: 8g Carbohydrates: 32g Protein: 7g Fiber: 4.5g Sugar: 7g Sodium: 18mg 2 zucchini, sliced 4 cloves garlic, minced 2 tablespoons olive oil 4 large tomatoes, diced 1⁄3 cup chopped fresh...
Wild Rice with Apples and Almonds Serves 4 COST: $1.54 Per 3⁄4 cup Calories: 261 Fat: 13g Carbohydrates: 33g Protein: 7g Fiber: 4g Sugar: 11g Sodium: 4mg 1⁄2 cup wild rice 1⁄2 cup shelled almonds, whole or in slivers 1 tablespoon oil 1 large onion, roughly chopped 1...
Wild Rice Vegetable Pancakes Serves 6 COST: $0.53 Per 1 pancake Calories: 113 Fat: 1.5g Carbohydrates: 20g Protein: 5g Fiber: 2g Sugar: 2g Sodium: 41mg 4 ounces wild rice 1 cup julienne carrots 1 cup julienne celery 1 cup julienne white onion 3 scallions, chopped 2...
Whole-Wheat Pasta with Basil and Tomato Pesto Serves 2 COST: $4.66 Per 1 cup Calories: 479 Fat: 34g Carbohydrates: 34g Protein: 13g Fiber: 5g Sugar: 3g Sodium: 219mg 1 cup rigatoni pasta 1 ounce fresh basil leaves 3 cloves garlic 1 large tomato 1⁄4 cup pine nuts 1⁄4...
Vegetarian Lasagna Serves 2 COST: $1.41 Per 1⁄2 casserole Calories: 419 Fat: 9g Carbohydrates: 60g Protein: 21g Fiber: 3g Sugar: 3g Sodium: 221mg 1⁄2 cup crushed tomatoes 1⁄3 cup ricotta cheese 1⁄3 cup grated mozzarella cheese 1 tablespoon grated Parmesan cheese 1⁄8...
Quinoa and Chutney Salad Serves 6 COST: $1.06 Per 1⁄3 cup Calories: 188 Fat: 4g Carbohydrates: 35g Protein: 4g Fiber: 2g Sugar: 11g Sodium: 110mg 1 cup quinoa, boiled for 15 minutes, drained 1 cup store-bought tomato chutney 1⁄4 teaspoon kosher salt 1 tablespoon...
Quinoa “Mac ‘n’ Cheese” Casserole Serves 6 COST: $1.89 Per 1 cup Calories: 367 Fat: 14g Carbohydrates: 40g Protein: 15g Fiber: 6g Sugar: 4g Sodium: 624mg 11⁄2 cups quinoa 3 cups vegetable broth 1 onion, chopped 3 cloves garlic, minced 2 tablespoons olive oil 1 bunch...
Polenta with Butter and Cheese Serves 4 COST: $0.49 Per 1⁄2 cup Calories: 206 Fat: 7g Carbohydrates: 27g Protein: 7g Fiber: 1g Sugar: 0.5g Sodium: 495mg 4 cups water, boiling 1 teaspoon salt 1 cup coarse yellow cornmeal (polenta) 1⁄2 cup grated Parmesan cheese 1...
Pineapple Lime Rice Serves 4 COST: $1.19 Per 3⁄4 cup Calories: 240 Fat: 6g Carbohydrates: 44g Protein: 3g Fiber: 2g Sugar: 16g Sodium: 68mg 2 tablespoons vegan margarine 2 cups rice, cooked 11⁄2 tablespoons lime juice 1⁄3 cup chopped fresh cilantro 1 16-ounce can...
Peanut Butter Noodles Serves 8 COST: $0.75 Per 1 cup serving Calories: 289 Fat: 7g Carbohydrates: 50g Protein: 5g Fiber: 3g Sugar: 2g Sodium: 313mg 1 pound Asian-style noodles 1⁄3 cup natural peanut butter 1⁄3 cup water 3 tablespoons soy sauce (low sodium) 2...