Tag Archives: rice

Roasted Cauliflower “Rice”

An easy way to sneak in extra vegetables into your day! Try this as a side dish with your next meal. Alternatively, you can also experiment and make this the star of your dish in different ways such as cauliflower “fried rice”, red beans and “rice”, or a “rice” casserole. 


16 oz fresh cauliflower
1 Tbsp olive oil
2 cloves garlic, minced
salt and pepper, to taste
1 Tbsp fresh chopped parsley
1 tsp fresh lemon juice Continue reading


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Slow Cooker Sweet & Sour Chicken

Quick and easy dinner packed with fruits and vegetables! Serve over brown rice for a more filling and complete meal. You can swap in pork tenderloin for chicken if you want to mix it up.


1 cup chopped onion
1/3 cup sugar
1/3 cup ketchup
1/4 cup orange juice
3 Tbsp cornstarch
3 Tbsp cider vinegar
2 Tbsp low-sodium soy sauce
1 Tbsp grated fresh peeled ginger
1 pound skinless, boneless chicken thighs, cut into 1-inch cubes
2 (8oz) cans pineapple chunks in juice, drained
1 large green bell pepper, cut into 3/4 inch pieces
1 large red bell pepper, cut into 3/4 inch pieces
3 cups hot cooked rice Continue reading

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Meatless Monday – Chickpea Stuffed Grape Leaves

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)


1 16 ounce jar grape leaves, drained
1 cup brown rice
¼ cup olive oil
½ teaspoon salt
1 onion, chopped
2 cloves garlic, chopped
1 cup fresh parsley, chopped
¼ cup fresh mint, chopped
1 tablespoon tomato paste
2 cups low sodium vegetable broth
2 lemons, juiced
1 15 ounce can chick peas, rinsed, drained and roughly chopped
2 tomatoes, diced
1 teaspoon cumin
salt, to taste

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Shrimp & Sausage Jambalaya

Mardi Gras celebrations are going on this weekend in St. Louis! This is a perfect New Orleans inspired meal to start the weekend off right. Serve with a side salad or fresh steamed veggies for a complete meal.


1 Tbsp olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1 Tbsp minced garlic
6 oz andouille sausage, sliced
1 cup uncooked long-grain white rice
1 tsp paprika
1 tsp ground black pepper
1 tsp dried oregano
1/2 tsp onion powder
1/2 tsp dried thyme
1/4 tsp garlic salt
1 bay leaf
2 cups chicken broth
3/4 cup water
1 Tbsp tomato paste
2 tsp hot pepper sauce
1 can diced tomatoes (undrained)
1/2 pound peeled & deveined shrimp
2 Tbsp chopped fresh parsley

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