Un-Americanize Your Diet

For 2013 I am planning to add to this blog quick and easy dinners. Let's face it there are many nights we have dance and soccer and homework...  and end up with pizza or take out. So in 2013 I will share quick and easy recipes and ideas to eat at home (which usually means healthier) more often.     Cooking tip: when you make brown rice double it. Allow half to cool. Place cooled rice and put in freezer. When you need brown rice you can reheat in microwave in 2-3 minutes.   Here is quick and easy recipe from Healthiest Food on Earth Cookbook.  Only takes about 10 minutes to prepare and 15 minutes to cook.  Serve with a salas for a great weeknight meal.        Red beans, brown rice and lean meat

2 tsp olive oil 1/2 red onion, finely chopped 2 cloves garlic clove, minced 1 lb leanest ground beef or turkey 1/2 tsp liquid smoke 1/2 tsp salt 1/2 tsp ground black pepper 1 tsp oregano 2 cans red kidney beans (or 3 cups fresh cooked beans) 1 red bell pepper seeded and chopped 1/2 Jalapeno pepper seeded and finely chopped (optional) 1 can diced tomato 1/2 cup water 1 tablespoon tomato paste 1/3 cup Spanish olives, chopped 2 tbsp capers drained 2 cups long-grain brown rice, cooked

1 Heat olive oil over medium heat and sauté onions and garlic until tender about 5 minutes. 2 Add meat and cook until browned 5-6 minutes. 3 Drain off excess oil. 4 Add liquid smoke, salt, pepper and oregano sauté 2 minutes. 5 Add beans, pepper and stir in water and tomato paste. 6 Bring to a simmer and cook 15 minutes. 7 Add olives and capers. Fold in rice and serve hot.

Servings: 6