My-An Harvest Bake

Plantains with roasted sweet potato, black beans and kale. Spicy sauce served over four ancient whole grains like amaranth, quinoa, buckwheat groats and hard red winter wheat.
Other similar grains may be added or substituted.
This recipe is patterned after the Kashi Frozen Entre of a similar name. This recipe has lower sodium and fewer calories.

Prep Time:45 minutes
Cooking Time: 75 minutes
Serves:10
Yield:100 oz 

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Ingredients

1/4	cup	Amaranth
1/4	cup	Quinoa, Uncooked
1/4	cup	Raw Buckwheat Groats
1/4	cup	Wheat, Hard Red Winter
1/3	cup	Beans, Black
3	cups	Water
1 1/2	tbsp	Vegetable Oil, Canola
1	medium	Onion, Sweet
1/4	cup	Raw Pepitas
3	cups	Kale, raw
9	sprigs	Cilantro, Fresh
2	cups	Vegetable Broth (low Sodium)
4		Garlic Clove
3/4	tsp	Hungarian Hot Paprika
1	tsp	Ground Cumin
1/2	tsp	Tumeric
3/4	tsp	Fenugreek
1	tbsp	Ginger Root
1	tbsp	Arrowroot Flour
4	medium	Ripe Plantains
1	medium	Sweet Potato/yam

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Directions

1. Prepare ahead of time the Amaranth, Quinoa, Hard Red Winter Wheat, Buckwheat Groats and Black Beans.
   The Amaranth and Quinoa can be cooked together in one pot using a ratio of 1 part grain to 2 parts water, In a second pot prepare the Wheat and Buckwheat also using the same 1:2 ratio. The cooking time for the Hard Red Winter Wheat is longer than the Quinoa and amaranth. Prepare the black beans according to the package directions. After soaking overnight, I use 1 part beans to 3 parts water and no other additions to the beans.
   The amaranth and quinoa use 1 c. water.
   The wheat and buckwheat use 1 c. water.
   The black beans use 1 c. water. 
2. Once prepared, the grains (but not the beans) can be mixed together and set aside.The beans can also be set aside. If prepared far in advance, these can be refrigerated or frozen.
3. Chop the onions, Kale, Cilantro and dice the Sweet Potato and set aside
4. Peel and slice the ripe plantains into ~1/4" slices.
5. Preheat the oven to 350°.
6. In 1Tbsp of canola oil, saute the Onion and Pepitas until the onion begins to carmelize. 
7. Add in the minced garlic and ginger and continue to saute for a few minutes longer. 
8. Next, add in the broth, Kale, Cilantro, Sweet potato and spices and continue to saute until the liquid begins to reduce. 
9. If needed, thicken the liquid with 1 Tbsp of flour or Arrowroot
10. Stir in the cooked black beans and warm slightly, then remove from heat
11. In an 8x12 Pyrex Baking dish, add the remaining oil (1/2 Tbsp) and warm in the oven to coat the bottom and sides of the baking dish.
12. Spoon the Amaranth, Quinoa, Hard Red Winter Wheat and Buckwheat Groats mix into the bottom of the baking dish.
13. Next, add in the Sauteed mixture, reserving some as a topping over the plantains
14. Layer the sliced plantains then spread the remaining sauce over the top pf the dish.
15. Cover and bake at 350° for 50 minutes or until the plantains begin to brown.

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Categories

Course: Main Dish
Cuisine Type: Vegetarian
Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 10 oz.
Amount per Serving
Calories	254
Calories from Fat	54.5
% Daily Value *
Total Fat	6.065g	9%
Saturated Fat	0.92g	4%
Cholesterol	0mg	0%
Sodium	52.49mg	2%
Total Carbohydrate	47.26g	15%
Dietary Fiber	5.86g	23%
Sugars	11.79g
Protein	6.18g	12%

Est. Percent of Calories from:
Fat	20%
Carbs	74%
Protein	9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Vegan Red Lentil Soup (w\ Butternut Squash)

A very simple but satisfying soup–actually more like a stew. Very Low Sodium, very Low Fat .

Prep Time:25 minutes
Cooking Time: 50 minutes
Serves:16
Yield: 96 oz  (approx.)

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Ingredients

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1	tbsp	Organic Canola Oil
1	medium	Onion, Sweet
3		Garlic Clove
1	tbsp	Fresh Ginger Root
1	tsp	Fenugreek
2	tsp	Curry Powder
1/2	tsp	Cayenne Pepper
1	tsp	Nutmeg, Ground
6	cups	Water
1	cup	Organic Unsweetened Soymilk
6	oz	Tomato Paste
2	cups	Uncooked Red Lentils
5	cups	Squash, Winter, Butternut
1	cup	Cilantro, Fresh
1	cup	Kale, Fresh
1	tbsp	Lemon Juice

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Directions

1. Heat the oil in a large Sauté pan over medium-high heat.  Add the onions and cook until tender, about 3 minutes.
2. Add the garlic and cook for another minute.
3. Stir in the spices.
4. Add the broth and tomatoes and heat to boiling.
5. Stir in the lentils and cubed Butternut Squash.
6. Cover and simmer for 40 min, or until the lentils are tender.
7. Stir in the  lemon juice, kale, and cilantro, cover, and cook on high for 10 minutes.
8. Serve hot.

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Categories

Course: Soup
Cuisine Type: Moroccan
Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories	148
Calories from Fat	17.1
% Daily Value *
Total Fat	1.9g	2%
Saturated Fat	0.17g	0%
Cholesterol	0mg	0%
Sodium	52.86mg	2%
Total Carbohydrate	27.21g	9%
Dietary Fiber	2.69g	10%
Sugars	2.71g
Protein	9.74g	19%

Est. Percent of Calories:
Fat	10%
Carbs	69%
Protein	25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Confetti Kale Sauté

"Confetti" because of its multi colored appearance. A sauté of Kale, Onions, Carrots, Diced tomatoes and a tangy sauce makes an attractive flavorful side dish. Or it can be a delicious soup if additional broth or water is added.

Prep Time:15 minutes
Cooking Time: 45 minutes
Serves:4
Yield:48 oz  

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Ingredients

1	tbsp	Organic Canola Oil
1	medium	Onion, Sweet
2	large	Carrot, Raw
1/2	cup	Red Bell Pepper
3		Garlic Clove
1	tsp	Fenugreek seed
1	tsp	Fenugreek
2	tsp	Ginger, Ground
1	tsp	Ground Cumin
1	tsp	Ground Coriander Seed
1/4	tsp	Ground Black Pepper
1/4	tsp	Reduced Sodium Salt - Potassium Chloride
1/4	cup	Organic Raw Pepitas
1	14 oz Can	Diced Tomatoes (with no added Sodium)
2	cups	Vegetable Broth Low Sodium
1	cup	Water
1/4	cup	Sunkist Raisins
1	tbsp	Arrowroot Powder
8	cups	Kale, Raw

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Directions

1. In 1 Tbsp of canola oil, saute the onion until it begins to carmelize. Also at the same time toast the pepitas, fenugreek seed alongside the onion.
2. Add garlic and continue to sauté.
3. Add the diced carrots and diced bell pepper
4. Mix in the spices.
5. Add the diced tomato and the vegetable broth.
6. If needed, add some or all of the water to keep the sauce liquid. Add even more water if  you are planning to serve as a soup.
7. Simmer 30 minutes or until the sauce begins to thicken and the carrots are starting to cook.
8. Sprinkle on the arrowroot and stir to further thicken the sauce.
9. Blend in the chopped kale and raisins.
10. Cover and simmer 10-15 minutes or until the kale is done but not over cooked.

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Categories

Course: Side Dish
Cuisine Type: Vegetarian
Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories		127
Calories from Fat		32.85
% Daily Value *
Total Fat	3.65g	5%
Saturated Fat	0.66g	3%
Cholesterol	0.0mg	0%
Sodium	107.7mg	4%
Total Carbohydrate	22.95g	7%
Dietary Fiber	3.34g	9%
Sugars	1.99g
Protein	3.93g	7%
Est. Percent of Calories:
Fat		26%
Carbs		62%
Protein		12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Chickie Tikkie - Chicken Tikka Masala

The literal meaning of tikka in the Persian, Urdu, and Punjabi languages is "bits, pieces". Chicken marinated in yogurt and spices, sautéed and then served with rice or warm Naan. Every effort has been made to minimize the calories, sodium and fat. Prep time does not include the 2 hours to marinate the chicken.

Prep Time:30 minutes
Cooking Time: 20 minutes
Serves:4 Yield:16 oz  (approx.)

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Ingredients

1	cup	Cilantro, Fresh
1		Serrano Pepper
1	tsp	Ground Cumin
1	tsp	Garam Masala Spice
3		Garlic Clove
1	tbsp	Fresh Turmeric (tumeric) Root
1	tbsp	Ginger Root
1	tbsp	Fresh Lime Juice
2	tbsp	Plain Nonat Yogurt
1/4	cup	Shallots
1	tbsp	Organic Canola Oil
1	lb	Chicken Breast Tenderloins

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Directions

Marinade:

1. In a food processor, add cilantro, diced pepper, cumin, ginger, garlic, tumeric, lime juice and puree into finely chopped paste. 
2. Then add yogurt and puree to a smooth texture. (More yogurt may be added if marinade texture appears to be too dry to coat the chicken thoroughly.)
3. Place the diced chicken in a sealable container, add the marinade and mix well.
4. Cover the container and marinate in a refrigerator for 2 hours.

Cooking:

5. Saute the diced Shallots in the Canola Oil until the shallots begin to carmelize (3-4 minutes).
6. Add in the chicken marinade, mix and saute the mixture another 3-4 minutes.
7. Reduce the heat and cover.
8. Simmer for 10-15 minutes or until the chicken is thoroughly cooked.

Serve with Naan or over rice.

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Categories

Course: Main Dish
Cuisine Type: Indian
Main Ingredient: Chicken

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Nutrition Facts
Serving Size: 1/4 of dish
Amount per Serving
Calories	175
Calories from Fat	43.7
% Daily Value *
Total Fat	4.85g	7%
Saturated Fat	0.26g	1%
Cholesterol	30.53mg	>10%
Sodium	146.71mg	6%
Total Carbohydrate	7.32g	2%
Dietary Fiber	2.79g	11%
Sugars	1.18g
Protein	24.71g	>49%

Est. Percent of Calories from:
Fat	21%
Carbs	16%
Protein	56%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.