| INGREDIENTS . 4 cups brown rice, cooked (for every cup of rice, use two cups of water) . 1 clove garlic (chopped and add to rice while boiling) . 1/2 cup onion (1 medium) (chopped and add to rice while boiling) . 4 cups veggies...we used yellow squash, broccoli, red and green peppers and carrots...We love the color! . salt (add pinch to boiling water and rice ) |
| PREPARATION . Rinse and then let rice boil, once it boils, put lid on and lower flame, so rice will simmer. . Stir fry veggies, add onion and garlic to flavor. Do not overcook. In fact, do not cook veggies until rice is ready. . You may add any herbs you want at the last minute when you put the rice in. Note: Brown rice has a great nutty flavor. To serve, put the rice on a platter, and add the veggies on top |
| Brown Rice Medley |
| NUTRITIONAL ANALYSIS 4 servings, each approximately 1-cup serving contains: 325 calories 7 g. protein 56 g. carbohydrates 9. g fat 25% calories from fat 63 mg. calcium |
| Chick Pea & Corn Patties |
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| Joyce and Margaret got a day of pampering at the Speaking of Women's Health Seminar in Winston-Salem. Here are a couple of the recipes: |
| INGREDIENTS . 2 tsp olive oil . 1 1/2 cup fresh or frozen corn kernels . 1 cup chopped onion . 1 tsp thyme . 1 can chick peas (garbanzo beans) drained . 1/4 cup fresh breadcrumbs . 1/4 cup quick oats (uncooked) . 2 Tbsp cornmeal . 1/2 tsp salt . 1/4 tsp cayenne pepper . 4 tsp cornmeal . cooking spray |
| PREPARATION . Saute corn, onion and thyme in 1 tsp olive oil in large non-stick skillet over medium high heat. . Place corn mixture, chick peas, breadcrumbs, oats, 2 Tbsp cornmeal, salt and cayenne pepper in food processor. Pulse 8 times or until combined and chunky. . Divide mixture into 8 portions, shaping into a 1/2 inch thick patty. Dredge patties in remaining cornmeal. Heat 1/2 tsp oil in skillet coated with cooking spray over medium-high heat. Cook each pattie 5 minutes, then carefully turn over. Cook another 4 minutes until golden. |
| NUTRITIONAL ANALYSIS Servings: 8 103 calories 4 g. protein 19 g. carbohydrates 2 g. fat 17% calories from fat 27 mg. calcium |
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