2 lb. chicken, lamb or fish or beef
3 carrots
3 onions
2 potatoes
salt
2 T. tomato paste
red pepper or harissa
green peppers
6 -oz. chick peas, soaked overnight
green beans
oil
* Any fresh vegetables you have are good in couscous. Winter squash, yams, and cauliflower are especially good additions.
Place couscous grains in a mixing bowl and pour a glass of salted water over them to soak.
Put 3 T. oil into a large pot and heat for about 3 minutes. Add the green peppers, whole. Peel and dice the onions and heat them until they turn slightly yellow. Remove the peppers and reserve. Add the meat, cut into pieces to the onions, and add tomato paste. Cook for 10-15 min., adding a little water from time to time to prevent sticking. Add 1/2 t. red pepper or harissa and pour in about 2 quarts of water, or to cover up to the mid-point of the pot, then add the chick peas.
After 20 minutes boiling, add the cut carrots, potatoes and green beans.
Pour the couscous grains into a sieve and hang the sieve over the steaming pot. Cover the pot, allowing the couscous to steam for 20 min. or until meat and vegetables are tender.
Put the couscous onto a large serving platter. Pour on a little sauce and allow it to soak in for about 5 min. Put meat, chick peas, carrots, potatoes and green peppers on top of couscous. Pour remaining sauce into bowl. Serve.
*Note: This recipe is traditional Tunisian Couscous. Moroccan and Algerian Couscous have cinnamon, saffron, turmeric and dried fruit in addition to the above.
Harissa is a thick hot pepper sauce.
1 medium onion
1 ½ tsp. garlic powder
1 Tbsp. vegetable oil
2 cans (15 ½ oz ) great northern beans, rinsed and drained
1-14 ½ can chicken broth
2-4oz cans chopped green chilies
1 tsp. salt
1 tsp. oregano
½ tsp. pepper
¼ tsp. cayenne pepper
1 cup sour cream
½ cup whipping cream
In large saucepan, saute’ chicken, onion and garlic powder in oil until chicken is no longer pink. Add
beans, broth, chilies and seasonings. Bring to a boil. Reduce heat, simmer uncovered for 30 minutes.
Remove from heat. Stir in sour cream and whipping cream. Serves 7.
Ingredients:
2 medium scallions
½ medium sweet red pepper, chopped
½ medium bell pepper, chopped
15 oz can black beans, rinsed and drained
1 cup cooked wheat
2 pieces of corn on the cob, kernels removed
2 Tablespoons fresh lime juice
1 Tablespoon corn oil
2 Tablespoons taco seasoning
4 Tablespoons cilantro, fresh chopped
4 Tablespoons sour cream
Combine scallions, peppers, beans, wheat and corn in a large bowl; toss until well mixed. Add lime juice and oil to bean mixture; toss to coat. Add taco seasoning and cilantro; toss. Top with sour cream and serve.
Ingredients:
2 pounds ground beef ***
1 large onion, chopped
1 can pinto beans
1 can whole kernel corn ,drained
1 can stewed tomatoes - mexican style
1 can Rotel tomatoes
1 pkg. taco seasoning mix -(opt.)
1 pkg. original hidden valley ranch dressing(dry)
2 1/2 cups water or more, to make soup broth
Preparation:
Brown ground beef and onions in a large pan, drain off fat. Add remaining ingredients and simmer for an hour or so. When ready, serve in big soup bowls,
Toppings:
Grated cheese, corn chips, lettuce.
ALTERNATE:
*** I love using taco flavored TVP .
This is an excellent thing to make in the crock pot!
(a middle eastern side dish---we love eating it with fish):
Onions
lentils
Rice (white/ basmati or brown)
cumin
salt
oil
water
Sautee and brown onions. Add lentils and sautee a bit. Add rice (if using brown rice, cook rice 1st as this takes more time to cook). Cover with water (about 2x the depth of the lentils and rice mixture). Add cumin and salt to taste.
Cook on stove top on medium-low heat, try not to mix too often or it will get mushy.
Topping: plain yogurt
1 can kidney beans, undrained
1 can black beans, undrained
1 can corn, undrained
1 large can crushed tomatoes
1 packet ranch dressing mix
1 packet taco seasoning
1 lb. ground beef
Brown the meat, throw everything into the crock pot, cook for a few hours on low. Isn't that EASY? We serve it with cheese, and sour cream and chips.
2 c. corn meal
½ tsp. salt
2 tbsp. brewer’s yeast (optional)
3 tbsp. oil
½ to ¾ c. hot stock (from cooked beans – enough to make stiff batter)
Mix all ingredients and pat into an oiled deep-dish pie pan.
Oil
1 chopped onion
½ c. chopped carrot
½ c. chopped celery
1 c. dry kidney beans, cooked (reserve liquid)
Pinch of cayenne (to taste)
1 tsp. cumin, ground
¼ c. stock
3 tbsp. soy sauce
1/3 c. or more grated sharp cheese
Briefly sauté onion, carrot and celery in a little oil. Add beans and spices and pour into crust. Pour stock mixed with soy sauce over the beans. Bake at 350 for 25 min. Remove from oven. Sprinkle with cheese and bake for 5 min. more.
1 lb. black beans 1/2 tsp pepper
1 green pepper, cut in strips 1/2 tsp oregano
2/3 cup olive oil 1 bay leaf
1 onion, chopped 2 tsp sugar
4 cloves of garlic, mashed 2 tsp vinegar
1 green pepper, diced 2 tsp wine
4 tsp salt
Combine beans, 10 cups water and green pepper strips in large kettle. Cook for 45 min. Combine oil, onion, garlic and diced green pepper in frying pan; brown. Remove 1 cup black beans from kettle; place in frying pan, ( mash the beans, slightly if desired, for thickening) then stir back in to kettle of beans. Add salt, pepper, oregano, bay leaf and sugar. Cook for 1 1/2 to 2 hours or to desired thickness. May serve over rice.
Variations: Drain the beans, after cooling, mix with fresh green pepper, (while cooking they tend to become black,) without color. I have mixed whole kernel corn and pimento strips for a cold salad. Also, for the salad, I used a Lemon- pepper marinade, and let it set in the refrigerator for a couple hours.
Black beans are a good source of Iron. My sister, a vegetarian, and my husband are deficient after chemo. The nutritionist said this was a good food.
1 C dried lentils
4 C chicken broth made from chicken bouillon
1/2 tsp salt
1 TBL olive oil
2 med onions
1 lb. sliced smoked turkey sausage or kielbasa OR canned chicken
ground pepper to taste
1/2 C rice
2 TBL parsley, dried or fresh
2 t. curry
Put lentils, broth, and salt in a large saucepan. Cover, bring to a boil, then lower heat and let the lentils simmer gently for 20 minutes.
Heat oil in a skillet over low heat and saute the onion, stirring frequently, add kielbasa if using, and cook until onions are pale gold, about 5 minutes. Season liberally with pepper and set aside.
When the lentils have cooked about 20 minutes, add and stir in the onion mixture, rice, and curry powder. Simmer, covered, for an additional 18 minutes or until the rice is tender and the liquid absorbed. Check the pan from time to time to make sure the mixture isn't sticking. Sprinkle with parsley. Can also add fresh chopped tomatoes and grated cheese to the top.
*If using chicken, add in the last 18 minutes of the lentils cook time. Serves 4-6.
Lisa Lara, Coker Springs
1 can chicken broth
1 lb ground beef
1 lb pork sausage (or more beef)
1 lb shredded chicken (Jamie uses rotisserie, I shred three cooked chicken breasts)
3 cans "ranch style" beans
1 C sweet corn (frozen)
2- 26 oz jars of salsa (Jamie recommends Sam's Choice (Walmart) black bean and corn, and garlic and lime. I now make it with one each of those two.)
1/4 - 1 cup sugar (I use brown)
Brown beef and sausage and cook chicken. Mix all ingredients well, simmer in crock pot on low for appromixtely 8 hours.
*If you use the crock pot to mix in, add wet ingredients first, meat last, otherwise the meat may get stuck to the sides of the pot and burn. **Do not attempt to double the recipe. This makes a surprisingly gigantic amount, barely enough to fit in my big crock pot.
Saute:
2 medium onions, chopped
1 medium green bell pepper, chopped
1 1/2 tsp garlic powder
2 teaspoons olive oil
In large kettle, add:
1 can (14 1/2 oz) whole or diced tomatoes
1/4 cup no salt added tomato paste
1 tblsp chili powder - or more, to taste/desired spicyness
1 1/2 -2 cups water or vegetable broth
Add- sauteed ingredients and bring to slow boil, stir often, simmer 30 minutes.
Optional: add 1 can (8 1/2 oz) red kidney beans, drained and rinsed, and/or 1 can (7 oz) whole kernel corn, drained and rinsed.
Gauge the liquid - depending on how "soupy" you like your chili. The wheat absorbs a good deal of fluid.
Serve in a Bread Bowl.
1 lb dry pinto beans (2 ½ cups)
8 cups water
4 med carrots, finely chopped or use dry carrots (1 cup)
1 cup chopped onion or dried onion
1 meaty ham bone or 2 smoked ham hocks (can use small can ham)
1-16 oz can tomatoes, cut up
1/4 cup vinegar
1/4 cup chili sauce
2 tbs brown sugar
1 tsp salt
2 tsp worcestershire sauce
2 tsp prepared, mustard
Mix the following from food storage:
Drain -
1 can of whole kernel corn
1 can of black beans
1 can of kidney beans
1 can of pinto beans
1 can of green chilies
1-2 cans of diced tomatoes (seasoned if desired)
Add salt, pepper and hot sauce to taste
Mix above ingredients and serve on rice or mix with cooked rice and stuff in either corn or flour tortillas or taco shells
Above ingredients are delicious served with fresh cilantro, onions, lettuce and tomatoes too.
2 C. uncooked white wheat (cook for 45 to 60 minutes, rinse and drain)
2 cans of chick peas(drained)
1/4 C. vegetable oil
8 Roma tomatoes (diced very small, almost smashed)
3 jalapenos (optional) cut length wise
1/2 white onion (cut length wise)
salt to taste
garlic powder to taste
cumin to taste
In a big pan heat the oil and cook the onion for 1 or 2 minutes. Add the jalapenos and stir. Add the tomatoes stir and smashed them while you are cooking. Add the drained chick peas and cooked white wheat. Add the spices. Lower the heat to the minimum, cover and simmer for 15 minutes.
Let it cool a little and add 1 or 2 Tbs. of sour cream and 1/4 C. of queso fresco (mexican white cheese).
Serve: With rice and salad and cucumber juice or with bread or over tostadas or with tortillas. And when you serve it pour over some more sour cream and sprinkle queso fresco.
