Rotini with Steamed Vegetables

Ingredients:

1 cup uncooked rotini pasta, preferably whole wheat
3/4 lb new red potatoes, cut into 1/2 inch wedges
1 cup frozen broccoli flowerets
1 cup baby carrots
1/2 cup frozen snap pea pods
1 tablespoon olive oil
2 tablespoons parsley, chopped
1 teaspoon dried dill weed
1/2 teaspoon salt

Directions:

Cook the pasta according to the instructions provided with the pasta and simultaneous to that act fill a saucepan with half an inch of water and place a steamer basket into the saucepan. Place the broccoli, carrots and potatoes into the basket, boiling the water underneath them and then steaming on medium-low for a few minutes. Once this is done, add the pods and steam for a few more minutes with the saucepan covered before placing the steamed mixture in a bowl with all of the other ingredients (pasta included) and tossing until the desired level of mixing is reached.

Roasted Tomato Pasta

Ingredients:

2 tablespoons sliced fennel bulb
1 tablespoon olive oil
2 Roma tomatoes, diced
1/4 cup sliced black olives
2 garlic cloves, minced
1/4 cup low-sodium vegetable broth
Black pepper to taste
8 ounces whole wheat pasta
1/4 cup fresh chopped basil

Directions:

Take a foil pack and place inside of it the broth, garlic, olives, tomatoes, oil and fennel, before sealing the pack and grilling it for approximately twelve minutes worth of time.  Cook the pasta and when finished you can ladle the sauce over the pasta, sprinkling it with basil and pepper for flavour before serving.

Red Lentil Dahl

Ingredients:

1 cup orange-red lentils
1 tablespoon olive oil
1 onion
1 tomato
1-2 tablespoon fresh ginger, grated
3 cloves garlic, crushed
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon turmeric powder
1/2 teaspoon chilli powder
2-3 cups water
1 vegetable bouillon cube

Directions:

Take a skillet and add oil to it, before sautéing the onions until they are soft. Once the onions are soft, you can add all of the other ingredients and then cook until the whole mixture becomes thick. Serve the dish over brown rice for the best results.

Red Beans and Rice

Ingredients:

1 pound red beans, dry
8 cups water
1 1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
3 Tablespoons chopped garlic
3 Tablespoons chopped parsley
2 teaspoons crushed, dried thyme
1 teaspoon salt
1 teaspoon black pepper
1 cup chopped green pepper

Directions:

Rinse and sort beans before mixing them in a five quart capacity pot with the bay leaves, celery, onion and water, bringing everything to boil before reducing the heat, covering the pot and then cooking for around 90 minutes until the beans are tender.  Once they are tender, you can stir and mash them in the pan before adding the remaining ingredients and then uncovering the pot.  Cook everything in this manner until the mixture is creamy, before removing the leaves from the mixture and then serving everything over rice.

Low Fat Baked Potatoes with Sweet Chilli Tuna Topping

Ingredients:

4 large unpeeled potatoes (about 740 g or over 1 pound)
425 g (13 oz) Can of Tuna in Springwater
2 sliced spring onions
1 chopped tomato
2 chopped gherkins
1/4 cup of sweet chilli sauce
1 tablespoon of lemon juice
1 tablespoon of chopped coriander
Salt and pepper
1 cup of low fat sour cream

Directions:

First preheat you oven at 200 C (400 F). Take the potatoes, prick them with a fork and place them in a microwave safe glass bowl. Cover the bowl with a glad wrap and nuke it for about 20 minutes. Meanwhile, prepare the filling by putting the tuna, spring onions, tomato, gherkins, sweet chilli sauce, sour cream and chives in a bowl and mix together well while adding salt and pepper to taste. After nuking the potatoes and they become tender, drain them and put them in the preheated oven for about 5 minutes till the skins bakes. Remove from the oven and cut each potato across from the top, pushing up the sides providing space for the filling. Spoon the filling over each of the potato to finish. It makes 4 servings.

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