Quick Recipes and Easy

No Time to Cook? Try These Extra-Quick Recipes for Healthful Meals

Do you reckon you’re too busy to cook your own healthful meals? Take advantage of bags of frozen mixed vegetables, canned beans and other shortcuts with these tasty, super-speedy recipes. If you’re not in the habit of cooking your own whole grains, learn how, and learn why whole grains are so vital to a healthful diet, in my Excellent Food Book; it’s free — see the link at the bottom of this article.

Extra Quick Chili

1 16-ounce bag frozen onions and peppers

2 garlic cloves, minced

1 28-ounce can plum tomatoes, cut in pieces

1 teaspoon chicken or vegetable bouillon granules

OR one bouillon cube

1 tablespoon mild chili powder

2 teaspoon cumin

pinch cayenne, or to taste

2 cans kidney beans or black beans

Cooked whole grains (optional)

Combine all ingredients in a large pot, bring to a boil and simmer for 5-10 minutes. Serve over the whole grain of your choice, if desired.

4-6 servings

Quick Moroccan Vegetable Stew

2 cups bouillon

1 cup whole wheat couscous

1 16-ounce bag frozen onion-pepper mix

1 16-ounce bag frozen mixed vegetables (broccoli, carrots & cauliflower or any combination you like)

1 28-ounce can Italian plum tomatoes, undrained

1 15-ounce can chick peas, undrained

2 teaspoons bouillon granules

1/2 cup golden raisins

1/2 teaspoon bottled hot pepper sauce, to taste

lemon wedges for garnish (optional)

In a large pot, combine all ingredients except the lemon wedges, bring to a boil and simmer until everything is heated through and tender; 5-10 minutes.

4-6 servings

Speedy Creole Bean Stew

2 cups bouillon

1 16-ounce bag frozen onion-pepper mix

1 bag baby spinach leaves (or use frozen spinach)

1 teaspoon liquid smoke seasoning

1 teaspoon Cajun spice mix

pinch cayenne, or to taste

2 tablespoons tomato paste

1 cup bulgur

1 16-ounce can kidney beans

2-4 tablespoons rice vinegar

Bring the bouillon, vegetables and spices to a boil in a large pot. Stir in the tomato paste and bulgur, return to boiling and simmer 5-10 minutes, or until the bulgur is soft. Stir in the beans and 2 tablespoons of the vinegar and heat through. Taste and add as much of the remaining vinegar as you like.

4 servings

Read my drmirkin.com/goodfood/index.html Excellent Food Book FREE, with 100 healthful recipes.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at drmirkin.com DrMirkin.com

drmirkin.com/email/newssign.asp Free weekly newsletter on fitness, health, and nutrition.

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