Recipes

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Beef & Lentil Chili

Ingredients:

1/2 pound ground beef
1 1/2 cups onion, chopped
1 clove garlic, crushed
2 cups lentils, cooked and drained (or canned, drained and rinsed)
2 cans (14 1/2 oz each) low-sodium diced or crushed tomatoes
1 Tbsp chili powder
1/2 tsp cumin, ground

Instructions:

In a large saucepan, brown beef over medium heat, breaking into small pieces.
Drain fat, returning beef to pan.
Add onion and garlic.
Cook until softened.
Add lentils, tomatoes, chili powder, and cumin.
Cook for about 1 hour until flavors are blended.
Serve hot, topped with your favorite chili toppings

Barley Risotto with Peas

Source: Good and Cheap by Leanne Brown

Ingredients:

1 cup pearl barley
5 cups vegetable broth
1 tbsp butter
1 onion, chopped
3 cloves garlic, finely choppedzest and juice of
1 lemon
2 cups frozen peas
1/2 cup ricottasalt and pepper to taste

Instructions:

Preheat oven to 350 degrees.
Spread barley on baking sheet and bake until golden brown, 10 minutes. (NOTE: This step is optional but will give a toasty flavor)Heat broth over low heat and keep warm.
In a large, heavy-bottomed pan melt butter over medium heat.
Add onion and cook until translucent.
Add garlic and cook another minute.
Add the toasted barley and lemon zest.
Stir to coat with the butter.
Add a ladleful (about 1/2 cup) of broth and stir.
Cook for about 30 minutes, stirring occasionally and adding another ladleful of broth as needed.
At the 20-minute mark, when you have about 1 cup of broth remaining, add the frozen peas and another 1/2 cup of broth.
Stir until the broth is absorbed.
Check a piece of barley - it should be soft with no hard center.
Add remaining broth if not done.
Stir in lemon juice and ricotta.
Season to taste with salt and pepper.
Enjoy

Apple Cinnamon Oatmeal (Rice Cooker Version)

Ingredients:

1 apple, diced
1 cup old-fashioned OR steel-cut oats
1/2 tsp cinnamon
1 Tbsp brown sugar1-3/4 cup waterpinch salt

Instructions:

Serves 2 - adjust quantity as needed
Add all ingredients to the base of the rice cooker.
Close lid, and cook.
When rice cooker is done, stir and enjoy.
Apple cinnamon oatmeal(rice cooker version)

Youtube Tutorial

Simple Lentils

use in place of or added to ground meat

Ingredients:

1 cup lentils, rinsed
2-1/2 cups water
1 bay leaf (optional)

Instructions:

Rinse and drain lentils.
In a medium saucepan, combine lentils, water, and bay leaf.
Bring to a boil, uncovered.
Reduce heat to medium-low, cover, and simmer 20-30 minutes to desired tenderness.
Season as desired or add lentils to another dish as a protein source or to extend ground meat.

Eggplant

Eggplants are great sources of several vitamins & minerals, as well as gut-healthy fiber!

Instructions:

Eggplant is a glossy black vegetable that has white flesh with a meaty texture.
Choose eggplants that have shiny, smooth skin without bruises or blemishes.
Eggplants are sensitive to temperature and should be stored in the refrigerator.
Do not cut an eggplant before you store it since it will go bad quickly.
For a less bitter tasting eggplant, sprinkle it with salt after cutting into pieces and let it sit for 30 minutes.
This will pull out some of the water and make it less likely to absorb a lot of oil while cooking.
Rinse the eggplant afterwards to remove most of the salt.
Eggplant can be baked, roasted, steamed, or sautéed.
If baking whole, pierce the eggplant several times with a fork.
Bake at 350˚F for 15-25 minutes.
Test for doneness by inserting a knife or fork.

Apples

Apples are great sources of:Vitamin C keeps our immune system strong and helps our bodies heal quickly.Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.

Instructions:

How to Store: Apples stay fresh for 5-7 days at room temperature or 2-3 weeks in the refrigerator.
Refrigerate unwashed apples in a plastic bag with holes.
Throw away any spoiled apples since they will cause the others to spoil too.
Wash apples before eating.
How to Eat: Eat whole or cut into pieces after removing stem, core, and seeds.
Cook and mash to make applesauce.
Bake in oven for dessert.
Use lemon juice to keep sliced apples from turning brown.

Serving Archer, Baylor, Clay, Foard, Haskell, Jack, Knox, Montague, Throckmorton, Wichita, Wilbarger, Young County

P.O. Box 623
Wichita Falls, TX 76307 . 1230 Midwestern Parkway Wichita Falls, TX 76302
wfafb@wfafb.org
940-766-2322

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