Lunch List 3

Black Bean Patties (No Bun or With Buns)

1 cup canned black beans, rinsed and drained

1/4 cup breadcrumbs (or quick oats)

1/4 cup finely chopped onion

1/4 cup finely chopped bell pepper (any color)

1/2 teaspoon cumin powder

1/2 teaspoon chili powder

1 large egg

Salt and pepper to taste

2 tablespoons vegetable oil for frying

Optional: hamburger buns

Optional: salsa or avocado

To make: in a medium bowl, mash black beans with a fork until mostly smooth but still with some texture. Add breadcrumbs, chopped onion, bell pepper, cumin, chili powder, egg, salt, and pepper. Mix well until combined. Form the mixture into 2-3 patties. Heat vegetable oil in a skillet over medium heat. Cook patties for 5-7 minutes per side, until golden brown and heated through. Serve hot, perhaps with a dollop of salsa or a slice of avocado.

Pasta with Canned Tomatoes & Herbs

1 cup dry pasta (penne, rotini, or spaghetti)

1 tablespoon olive oil

1 clove garlic, minced

1/2 (14.5 oz) can diced tomatoes (about 3/4 cup)

1/2 teaspoon dried oregano or Italian seasoning

Salt and black pepper to taste

Optional: fresh basil or Parmesan cheese for garnish

To make: cook pasta according to package directions until al dente. Reserve 1/4 cup pasta water before draining. While pasta cooks, heat olive oil in a small saucepan over medium heat. Add minced garlic and cook for 1 minute until fragrant (do not brown). Stir in diced tomatoes (undrained) and dried herbs. Bring to a simmer, then reduce heat and cook for 5-7 minutes, allowing flavors to meld. Add the drained pasta to the sauce. Add a splash of reserved pasta water if the sauce is too thick. Toss to coat. Season with salt and pepper. Garnish with fresh basil or Parmesan if desired. 

Ground Meat & Rice Skillet

1/2 pound ground beef, turkey, or chicken

1/2 cup uncooked rice

1 cup beef or chicken broth

1/2 (14.5 oz) can diced tomatoes (about 3/4 cup)

1/4 cup chopped onion

1 clove garlic, minced

1/2 teaspoon dried oregano or Italian seasoning

1 tablespoon olive oil

Salt and pepper to taste

To make: heat olive oil in a medium skillet over medium-high heat. Add ground meat and cook, breaking it up with a spoon, until browned. Drain any excess fat. Add chopped onion and minced garlic to the skillet. Sauté for 3-4 minutes until onion is softened. Stir in uncooked rice, broth, diced tomatoes (undrained), and dried oregano. Bring to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes, or until rice is tender and liquid is absorbed. Season with salt and pepper. Fluff with a fork and serve.

Quick Chickpea & Spinach Curry

1 (15 oz) can chickpeas, rinsed and drained

2 cups fresh spinach

1/2 (14.5 oz) can diced tomatoes (about 3/4 cup)

1/2 cup vegetable broth or water

1/4 cup chopped onion

1 clove garlic, minced

1 tablespoon curry powder

1 tablespoon olive oil

Salt and pepper to taste

Optional: a squeeze of lime juice, cooked rice for serving

To make: heat olive oil in a medium saucepan or skillet over medium heat. Add chopped onion and cook for 3-4 minutes until softened. Add minced garlic and curry powder, cook for 1 minute more until fragrant. Stir in diced tomatoes (undrained), chickpeas, and vegetable broth/water. Bring to a simmer. Reduce heat to low, cover, and cook for 5-7 minutes, allowing flavors to meld. Stir in fresh spinach until it wilts, about 1-2 minutes. Season with salt and pepper. Add a squeeze of lime juice if desired. Serve as is, or with a small portion of cooked rice.

Broccoli & Cheddar Rice Bake (Small Portion)

1 cup cooked rice (leftover is ideal)

1 cup chopped fresh or frozen broccoli florets, steamed or blanched

1/2 cup shredded cheddar cheese

1/4 cup milk or vegetable broth

1 tablespoon butter, olive oil or margarine

Salt and pepper to taste

Optional: a pinch of garlic powder

To make: preheat the oven to 375°F. Lightly grease a small oven-safe dish (e.g., a ramekin or small casserole dish). In a bowl, combine cooked rice, steamed broccoli, half of the cheddar cheese, milk/broth, butter/oil/margarine, garlic powder (if using), salt, and pepper. Mix well. Transfer the mixture to the prepared baking dish. Sprinkle the remaining cheddar cheese over the top. Bake for 15-20 minutes, or until heated through and the cheese is melted and bubbly. Let cool slightly before serving.

 

 

 💗 Jo