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Pulses pulsate with microwaves.

MANY PEOPLE THINK of protein solely in terms of meat, milk, and eggs, but the vegetable world yields many proteins, too. The pulses (beans, peas, lentils, and such) are especially valuable because they contain lysine, one of the essential amino acids. Pulse and grain together are protein-rich and favored in many cuisines--like lentils and rice in India and hopping John in the Southern states.

Lawrence Stukel's Pinto Beans and Rice is an elegant version of hopping John. The elegance comes from the seasonings; convenience comes from canned beans and a microwave oven.

Pinto Beans and Rice

1 cup cooked long-grain

brown rice 1 can (about 15 oz.) pinto

beans rinsed and

drained 1 cup shredded rinsed

and crisped iceberg

lettuce 1 cup coarsely chopped

tomato 1 small (about 3 oz.) red or

green bell pepper,

stemmed, seeded, and

coarsely chopped 1 small (about 1/4-lb.)

onion, chopped 1/4 cup chopped fresh

cilantro (coriander)


Prepared salsa

Unflavored nonfat



In a 2- to 3-quart bowl (microwave-safe), mix rice, beans, 1/2 cup lettuce, 1/2 cup tomato, 1/2 of the bell pepper, 1/2 of the onion, and 1/2 of the cilantro. Cover and cook in a microwave oven on full power (100 percent) for 3 minutes. Stir, cover, and cook until hot throughout, 1 to 2 minutes longer.

Stir in remaining lettuce, tomato, bell pepper, onion, and cilantro; spoon into individual bowls. Add salsa, yogurt, and salt to taste. Makes 5 cups; 2 or 3 servings.

Per serving: 187 cal. (7. 7 percent from fat); 8.3 g protein; 1.6 g fat (0.2 g sat.); 36 g carbo.; 241 mg sodium; 0 mg chol.

AS JANE McCREARY tells us, it's sometimes difficult for a person alone to figure out what to eat when the appetite lags.

One solution is this easy one-dish meal. She tosses romaine, avocado, mango, blue cheese, and thin-sliced red onions into a bowl, then watches the evening news.

When she decides that it's time to eat, she drizzles her salad with a simple dressing.

Jane's Salad

1 1/2 to 2 cups bite-size pieces

rinsed and crisped

romaine leaves 1 tablespoon crumbled

blue cheese 1/2 small (about 1/2 lb. whole)

ripe mango, peeled and

cut into bite-size pieces 1/2 large (about 1/2 lb. whole)

ripe avocado, peeled,

pitted, and diced 4 or 5 thin red onion slices 1 tablespoon salad oil 1 tablespoon cider



In a wide soup bowl, combine romaine, blue cheese, mango, avocado, and onion. Combine oil and vinegar; pour over salad and mix well. Season to taste with pepper. Serves 1.

Per serving: 563 cal. (67 percent from fat); 8.2 g protein; 42 g fat (7.5 g sat.); 48 g carbo.; 151 mg sodium 6.3 mg chol.
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Title Annotation:Chefs of the West; recipes
Author:Griffiths, Joan; Dunmire, Richard
Article Type:Column
Date:Aug 1, 1993
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