low fat Archives - My Multiple Streams

E2 Beans and Rice

Sounds kinda bland but trust me this is delicious. This recipe originally came from the E2 diet (you can get the book over there on the right) and I modified it a little as shown below. Did this mainly because of acid reflux, so removed the tomatoes and salsa but did keep the chili powder. Also added mushrooms to make up for the removal, and I just like mushrooms 🙂

I also removed the Bragg liquid aminos. I figured the recipe puts it in there for added protein as well as taste, but from some of the things I have read about it I’m not sure I want to try it. Besides it still adds a lot of sodium to the mixture.

Brown Rice – 16 ounces
black beans – 16 ounces
vegetable stock – 32 ounces
chili powder (red) – 1 teaspoon
green onions – 2 ounces
corn (fresh, frozen, or canned) – 16 ounces
bell pepper (red, yellow, or green) – 20 ounces
Mushrooms – 1-1/2 cups
avocado – 8 ounces

DIRECTIONS
Sauté rice in large skillet on high heat for 5 minutes, stirring constantly until rice begins to brownand pop. Add vegetable stock. Reduce heat to medium, and cook uncovered for another 25 minutes or until the liquid has been absorbed and only a few bubbles of water show between the grains of rice. Turn off heat, cover, and let rice sit on warm stove for 10 minutes.

Heat the beans with water or stock, and chili powder.

Place the chopped vegetables in individual bowls. You can either mix them in with the rice and simmer for a bit or serve them fresh on top of the rice

Same with beans, either mix in or ladle on top of rice

Add avocado on top of the beans. ( I even added a little Feta Cheese to top as well)

E2 Beans and Rice leftovers!

Whats great is that it makes quite a bit so the next day I had left overs for lunch, with out the avocado though. For lunch I took a piece of whole wheat tortilla, warmed up, and spread Roasted Red Pepper Hummus on it then scooped a generous amount of the beans and rice for a nice burrito

Lemon-Feta Chicken Pasta Found a great recipe today that sounded so good I had to try it! It called for crab meat and a couple things I didnt really want so of course made some modifications. Crab meat is very high in cholesterol and sodium (and cost alot)

8 ounces spaghetti or other pasta ( I used a rice based spaghetti for the gluten free peeps)
1/4 cup olive oil
2 cloves of garlic, thinly sliced
1/2 teaspoon Greek seasoning or dried oregano
4 strips of chicken chopped and diced
1 1/2 cups roughly chopped spinach leaves
1 cup grape tomatoes, halved
1 green pepper diced
2 cups sliced mushrooms
Juice of one lemon
Zest of one lemon
3 ounces feta cheese, crumbled

Cook the pasta according to the package directions so that it is al dente. Keep warm.

Meanwhile, heat the olive oil in a large skillet over medium heat. Add the shallot and the garlic and cook for about 2 minutes. Add the Greek seasoning.

Stir in the chicken meat and veggies. Cook for another 2-3 minutes or until chicken is heated through and spinach begins to wilt. Add the lemon juice and zest and toss to combine.

Add the chicken mixture to the warm pasta and toss. Season with salt and pepper to taste, and sprinkle with feta. Yield ~ 4 servings. According to my calorie tracker this is about 610 calories, 23g fat, 81 carbohydrates, 19g protein per serving.

The original recipe can be found at Vintage Victuals

Rice and beans Recipe

Recipe: Lemon-Feta Chicken Pasta