I usually make this in late summer, when all of my friends are bringing in their excess veggies. It's like having my own farmer's market. Since I never get all of the ingredients fresh at any one time, I'll mix in canned or frozen veggies as needed, so I'll include both here, except for the zucchini. There's always zucchini.
1 medium zucchini, halved and sliced
2 or 3 green onions, chopped (including greens) or 1 tbsp minced onion
2 cloves garlic, crushed or minced
2 or 3 ears of cooked corn, removed from cobs or (1) 16 oz bag frozen corn
3 beefsteak tomatoes diced or (1) 15 oz can of diced tomatoes, undrained
4 or 5 mushrooms slided or (1) 5 oz can of sliced mushrooms, drained
basil, oregano, salt and pepper to taste
Brown the beef in your skillet or dutch oven on medium heat. About halfway through the browning (about 3 minutes, or when the juices really start flowing from the beef), add the onion and garlic. Continue cooking until the beef is browned, and drain any excess liquid. Stir in zucchini, corn, tomatoes and mushrooms, let cook for a few minutes, then add salt, pepper, oregano and basil. Cover and lower heat to medium low, and let simmer for 10-15 minutes, or until zucchini is soft.
Serve with parmesan cheese and italian bread.
yeharr
Showing posts with label main dishes. Show all posts
Showing posts with label main dishes. Show all posts
Friday, August 10, 2007
Friday, April 27, 2007
Kentucky Burgoo
I love this recipe but it is a bit of effort and expense. I thought I would put it up as it is my time of year to go visit friends in Kentucky and do the Kentucky Derby thing.
1.Place beef and pork in a 6-quart slow cooker. Sprinkle with onion salt, pepper and red pepper. Toss until evenly coated.
2.Layer in slow cooker, in order, carrots, onion, chicken, potatoes, green pepper and stewed tomatoes with juice. Add chicken broth. Pour liquid from corn into slow cooker; set corn aside. DO NOT STIR mixture in slow cooker.
3.Cover and cook on low for 9 hours or until beef, pork and vegetables are tender.
4.Remove chicken. Stir corn and lima beans into mixture in slow cooker. Cook on high for 30 minutes or until heated through.
5.Meanwhile, when cool enough to handle, remove chicken from bones and cut into bite size pieces. Discard bones. Return chicken to mixture and heat through.
Per serving: 348 Calories (kcal); 6g Total Fat; (16% calories from fat); 32g Protein; 43g Carbohydrate; 64mg Cholesterol; 296mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Source: Molloy Postcards & Souvenir Services, 1100 Pike Street, Covington KY 41011
Category: Main Dish
Servings: 12
Serving Ideas: Serve with garlic bread.
WW Points: 7.5
1 pound beef stew meat
1 pound lean pork tenderloin -- cut 1" thick
1 teaspoon onion salt
1/2 teaspoon pepper
1/2 teaspoon ground red pepper
3 whole carrots -- sliced
2 small onions -- chopped
4 chicken thighs without skin
2 small red potatoes -- peeled and cubed
1 cup chopped green pepper
14 1/2 ounces stewed tomatoes -- cut up and juice reserved
10 1/2 ounces chicken broth -- double-strength
17 ounces whole kernel corn, frozen
17 ounces baby lima beans – drained
1.Place beef and pork in a 6-quart slow cooker. Sprinkle with onion salt, pepper and red pepper. Toss until evenly coated.
2.Layer in slow cooker, in order, carrots, onion, chicken, potatoes, green pepper and stewed tomatoes with juice. Add chicken broth. Pour liquid from corn into slow cooker; set corn aside. DO NOT STIR mixture in slow cooker.
3.Cover and cook on low for 9 hours or until beef, pork and vegetables are tender.
4.Remove chicken. Stir corn and lima beans into mixture in slow cooker. Cook on high for 30 minutes or until heated through.
5.Meanwhile, when cool enough to handle, remove chicken from bones and cut into bite size pieces. Discard bones. Return chicken to mixture and heat through.
Per serving: 348 Calories (kcal); 6g Total Fat; (16% calories from fat); 32g Protein; 43g Carbohydrate; 64mg Cholesterol; 296mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Wednesday, April 4, 2007
Sandwich Ring
2 pkgs Pillsbury French bread dough
1 tsp. Italian seasoning
1-2 cloves garlic
Olive oil
Sandwich toppings (see suggestions below)
Italian dressing
Take French bread dough and place each one in a half moon on a pizza pan. Pinch ends together to make a ring. Score the dough every few inches (see picture above). Brush dough with olive oil. Press garlic evenly over the top. Sprinkle Italian seasoning over the top. Bake at 350 for 20-25 minutes until done.
Once cooled, slice bread in half horizontally. Flip top over and place sandwich toppings of your choice (i.e. salami, ham, turkey, chicken, sliced cheese, onion, tomato, lettuce, peppers or anything you like) around the bread in layers. On the bottom side of the top, drizzle Italian dressing and spread evenly. Replace top layer of bread, slice and eat!
This recipe serves 6-8 and more if you use more toppings.
Thursday, February 15, 2007
STEAMED CLAMS WITH CILANTRO AND RED PEPPER
As a fan of pasta, due to a wheat allergy I always use rice pasta, I toss a lot of things over it to have a quick and easy dinner. This is one of my favorite meals, so simple and so perfect. Jane loves this dish too; when she comes over no clam is safe. So boil up some linguini and serve the clams and broth over that for a yummy meal. You can even throw in some fresh minced clams (those from the fishmonger are far superior to those in a tin) at the end to make it a bit more saucy.
5 tablespoons unsalted butter (I've replaced the butter with olive oil and it was still great)
1 1/2 cups thinly sliced green onions
1 1/4 cups chopped fresh cilantro
2 cups sake or dry vermouth
4 garlic cloves, pressed
1 teaspoon Worcestershire sauce
1/2 teaspoon dried crushed red pepper
4 dozen littleneck clams, scrubbed
Melt 4 tablespoons butter in large pot over medium heat. Add green onions and cook 3 minutes. Add 1 cup chopped fresh cilantro and next 4 ingredients. Increase heat to high; bring mixture to boil. Add clams; cover pot. Cook until clams open, shaking pot often, about 7 minutes. Using slotted spoon, transfer clams to 6 soup bowls (discard any clams that do not open). Boil remaining liquid over high heat until slightly thickened, about 1 minute. Whisk in remaining 1 tablespoon butter. Season with salt and pepper. Pour sauce over clams. Sprinkle with remaining 1/4 cup chopped cilantro and serve.
Makes 6 servings.
Who's going to be the first to try this and thank me profusely?
5 tablespoons unsalted butter (I've replaced the butter with olive oil and it was still great)
1 1/2 cups thinly sliced green onions
1 1/4 cups chopped fresh cilantro
2 cups sake or dry vermouth
4 garlic cloves, pressed
1 teaspoon Worcestershire sauce
1/2 teaspoon dried crushed red pepper
4 dozen littleneck clams, scrubbed
Melt 4 tablespoons butter in large pot over medium heat. Add green onions and cook 3 minutes. Add 1 cup chopped fresh cilantro and next 4 ingredients. Increase heat to high; bring mixture to boil. Add clams; cover pot. Cook until clams open, shaking pot often, about 7 minutes. Using slotted spoon, transfer clams to 6 soup bowls (discard any clams that do not open). Boil remaining liquid over high heat until slightly thickened, about 1 minute. Whisk in remaining 1 tablespoon butter. Season with salt and pepper. Pour sauce over clams. Sprinkle with remaining 1/4 cup chopped cilantro and serve.
Makes 6 servings.
Who's going to be the first to try this and thank me profusely?
Chicken Roll Ups
This is quite quick and tasty. I make it for guests because you can prepare it all ahead of time and refrigerate until ready to bake.
1 package of frozen or fresh boneless, skinless chicken breasts
1 package of frozen or fresh boneless, skinless chicken breasts
2 10 oz can of Campbell’s cream of Chicken Soup
1 box of Stove Top stuffing
1 stick of butter
1 cup water
1 cup water
Heat Oven to 350 degrees. Spray 9 x 13 inch baking dish with cooking spray.
Take defrosted bag of chicken and one at a time pound the chicken breast until it is ¼ of an inch thick. Mix together one stick melted butter and 1 cup of cold water to the stuffing mix. Take each chicken breast and put two table spoons of stuffing in the middle and roll the breast up and place seam side down in the middle of baking dish. Pour two cans of soup over the chicken and bake for 1 and a half to two hours until chicken is tender.
You can do this without pounding the chicken out but it will take longer to cook and won't be as tender.
You can do this without pounding the chicken out but it will take longer to cook and won't be as tender.
Sunday, February 11, 2007
Cola Chicken
I have some simple low fat Weight Watcher recipes from my time in Weight Watchers. I will take some of the better ones and share them here.
Source: Weight Watchers class
Servings: 4
WW Points: 4
Cola Chicken
4 chicken breasts (no skin)
1 cup ketchup
1 can diet coke
1. Place ketchup and coke in large skillet and stir.
2. Add chicken.
3. Cover & simmer on low heat for one hour (last 10 minutes uncover).
You can also substitute the chicken w/pork chops but you will need to adjust the points accordingly. This is excellent and so easy. ****With the left over sauce, the next night make meatballs. Cook the meatballs (use ground sirloin 2 oz cooked = 3 pts) and then pour the leftover sauce in w/the cooked meatballs. Heat through and serve (excellent)!
Source: Weight Watchers class
Servings: 4
WW Points: 4
Cola Chicken
4 chicken breasts (no skin)
1 cup ketchup
1 can diet coke
1. Place ketchup and coke in large skillet and stir.
2. Add chicken.
3. Cover & simmer on low heat for one hour (last 10 minutes uncover).
You can also substitute the chicken w/pork chops but you will need to adjust the points accordingly. This is excellent and so easy. ****With the left over sauce, the next night make meatballs. Cook the meatballs (use ground sirloin 2 oz cooked = 3 pts) and then pour the leftover sauce in w/the cooked meatballs. Heat through and serve (excellent)!
Monday, February 5, 2007
Garlic Roasted Chicken with Gravy
Source: Weight Watchers New Complete Cookbook
Servings: 4
WW Points: 7
The chicken cavity can be stuffed with just about anything and doing so will infuse the meat with wonderful flavor. Try onion quarters and lots of rosemary or lemon wedges and parsley.
One 3 ½ pound chicken
1 lemon, halved
1 onion, halved
4 rosemary sprigs
4 thyme sprigs
6 garlic cloves, peeled
1 cup low-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon cornstarch
2 tablespoons dry white wine
1 scallion, minced
1 tablespoon reduced-sodium soy sauce
¼ teaspoon crumbled dried sage leaves
1.Preheat the oven to 400°F; spray the rack of a roasting pan with nonstick cooking spray. Remove the chicken giblets and neck from the body cavity; refrigerate or freeze for another use. Rinse the chicken under cold running water inside and out; pat dry with paper towels.
2.Place the lemon, onion, rosemary, thyme and garlic in the body cavity. Place the chicken, breast-side up, on the rack in the roasting pan. Roast 30 minutes; pour the broth and lemon juice over the chicken. Reduce the oven temperature to 325°F. Roast, basting frequently, until cooked through and the juices run clear when the thigh is pierced in the thickest part with a fork, about 1 hour longer. Transfer the chicken to a cutting board; let stand for 15 minutes.
3.Meanwhile, pour the pan juices into a medium saucepan, skimming off any fat and reserving 1 tablespoon of the juice in a small bowl. Dissolve the cornstarch in the reserved juices. Add the wine, scallion, soy sauce, sage and ¼ cup water to the sauce pan; bring to a boil and boil 5 minutes. Reduce the heat to low and whisk in the dissolved cornstarch; cook, stirring constantly, until the gravy thickens, about 1 minute. Carve the chicken and serve with gravy. Remove the skin before eating.
Per serving: 293 Calories, 10 g Total Fat, 3 g Saturated Fat, 114 mg Cholesterol, 277 mg Sodium, 9 g Total Carbohydrate, 0 g Dietary Fiber, 39 g Protein, 71 mg Calcium.
NOTE: I especially love the gravy. Also I have made this in an 18 quart roaster and made two at one. It worked very well.
Servings: 4
WW Points: 7
The chicken cavity can be stuffed with just about anything and doing so will infuse the meat with wonderful flavor. Try onion quarters and lots of rosemary or lemon wedges and parsley.
One 3 ½ pound chicken
1 lemon, halved
1 onion, halved
4 rosemary sprigs
4 thyme sprigs
6 garlic cloves, peeled
1 cup low-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon cornstarch
2 tablespoons dry white wine
1 scallion, minced
1 tablespoon reduced-sodium soy sauce
¼ teaspoon crumbled dried sage leaves
1.Preheat the oven to 400°F; spray the rack of a roasting pan with nonstick cooking spray. Remove the chicken giblets and neck from the body cavity; refrigerate or freeze for another use. Rinse the chicken under cold running water inside and out; pat dry with paper towels.
2.Place the lemon, onion, rosemary, thyme and garlic in the body cavity. Place the chicken, breast-side up, on the rack in the roasting pan. Roast 30 minutes; pour the broth and lemon juice over the chicken. Reduce the oven temperature to 325°F. Roast, basting frequently, until cooked through and the juices run clear when the thigh is pierced in the thickest part with a fork, about 1 hour longer. Transfer the chicken to a cutting board; let stand for 15 minutes.
3.Meanwhile, pour the pan juices into a medium saucepan, skimming off any fat and reserving 1 tablespoon of the juice in a small bowl. Dissolve the cornstarch in the reserved juices. Add the wine, scallion, soy sauce, sage and ¼ cup water to the sauce pan; bring to a boil and boil 5 minutes. Reduce the heat to low and whisk in the dissolved cornstarch; cook, stirring constantly, until the gravy thickens, about 1 minute. Carve the chicken and serve with gravy. Remove the skin before eating.
Per serving: 293 Calories, 10 g Total Fat, 3 g Saturated Fat, 114 mg Cholesterol, 277 mg Sodium, 9 g Total Carbohydrate, 0 g Dietary Fiber, 39 g Protein, 71 mg Calcium.
NOTE: I especially love the gravy. Also I have made this in an 18 quart roaster and made two at one. It worked very well.
Thursday, February 1, 2007
LOWER fat fettucini alfredo
I posted this one on my website but felt that it was my duty as Buddha Cook to post it here. Try it! Please! If you feel too guilty eating it, add some broccoli or spinach to add some greenery. Me? If I'm going to sin on pasta, I'm sinning 100%!
1 Tbl butter (yes, butter. don't skimp and try to use margarine.)
2 garlic cloves, minced (if you're not a garlic freak, just SMASH the two cloves, use them in the recipe, and remove them before serving.)
1 Tbl all-purpose flour
1 1/3 C 1% milk
1 1/4 C freshly-grated Parmesean (I use Parmigiano-Reggiano)
2 Tbl 1/3-less fat cream cheese
1/2 tsp salt (I use fine sea salt.)
1/2 lb cooked fettucini (I usually double this entire recipe because I never cook a 1/2 lb of pasta. Ever.)
parsley and cracked black pepper
1.Melt butter in a saucepan over med heat. Add the garlic and stir to avoid browning the garlic. You'll end up with bitter yuck. Cook for about a minute and add the flour. Cook for about 2 more minutes to get the 'raw' flavor out of the flour.
2. Gradually add the milk using a whisk or wooden spoon. (The recipe I have says to use the whisk. I never do.) Keep mixing until all the milk has been added, and the mixture has thickened - about 5-6 minutes.
3. Add 1 cup of the grated cheese, the cream cheese, and salt - stirring until the cheeses have melted and them sauce is combined.
4. Add the hot pasta to the saucepan and toss together. Sprinkle with the 1/4 C remaining cheese, and top with chopped parsley and cracked black pepper.
NOTE:
As I said, I usually double all of the ingredients so I can make the entire pound of pasta. Serve this with a salad of romaine, pepperoncini, marinated mushrooms, and red onion tossed with olive oil and red wine or balsamic vinegar. Easy!
1 Tbl butter (yes, butter. don't skimp and try to use margarine.)
2 garlic cloves, minced (if you're not a garlic freak, just SMASH the two cloves, use them in the recipe, and remove them before serving.)
1 Tbl all-purpose flour
1 1/3 C 1% milk
1 1/4 C freshly-grated Parmesean (I use Parmigiano-Reggiano)
2 Tbl 1/3-less fat cream cheese
1/2 tsp salt (I use fine sea salt.)
1/2 lb cooked fettucini (I usually double this entire recipe because I never cook a 1/2 lb of pasta. Ever.)
parsley and cracked black pepper
1.Melt butter in a saucepan over med heat. Add the garlic and stir to avoid browning the garlic. You'll end up with bitter yuck. Cook for about a minute and add the flour. Cook for about 2 more minutes to get the 'raw' flavor out of the flour.
2. Gradually add the milk using a whisk or wooden spoon. (The recipe I have says to use the whisk. I never do.) Keep mixing until all the milk has been added, and the mixture has thickened - about 5-6 minutes.
3. Add 1 cup of the grated cheese, the cream cheese, and salt - stirring until the cheeses have melted and them sauce is combined.
4. Add the hot pasta to the saucepan and toss together. Sprinkle with the 1/4 C remaining cheese, and top with chopped parsley and cracked black pepper.
NOTE:
As I said, I usually double all of the ingredients so I can make the entire pound of pasta. Serve this with a salad of romaine, pepperoncini, marinated mushrooms, and red onion tossed with olive oil and red wine or balsamic vinegar. Easy!
Saturday, January 27, 2007
Pizza
I began developing my pizza recipe around 1980. A brother's college roommate came to our home for a weekend and promised to make us his special pizza. Unfortunately, he arrived too late to make the pizza, but he still wrote down his recipe for us.
I began to make his crust, and for several years I made it true to his directions. But it was just ok. The sauce was easy, and quite tasty after my adjustments to the spices, but the crust just seemed bland.
In the mid-80's, I made at least 6-8 recipes of my pizza for my soon-to-be-husband's bachelor party, and delivered them individually to his mother's garage where he and his friends were hanging out, drinking beer, and watching not-so-pure videos. Perhaps not a normal thing for a future-wife to do... I'm still not sure WHY I volunteered to do that! But it turned out ok... at least I assume so. The guys ate it, but then a bunch of hungry guys drinking beer will eat most anything, so that's not saying much. The crust did have some issues... it didn't want to bake thoroughly in the middle... but they ate it anyway.
After that, I decided it was time to try to fix the recipe. I spent years making minor modifications... adjusting ingredients, par-baking the crust... even trying entirely different recipes.
I decided the crust needed more salt. Major improvement. Hubby wanted it to be more buttery, like Pizza Hut's. Not healthy, but I did agree to butter the crust edges after the par-baking. Another improvement. Then I decided I loved olive oil. It's good everywhere else, why not in pizza crust? So I substituted it for the cooking oil. Pretty good! If that's good, and we like a buttery flavor, why not put butter in place of the oil? Or at least half of it? Bingo... another improvement. And since there's still some oil-butter blend left over, lets use that on the crust edges too, instead of the pure butter. Hey... we're almost there now.
Ok, now sprinkle the crust with parmesan and mozzarella cheeses before par-baking it. Bingo. THIS is my perfect crust. Great texture, nice flavor, and doesn't overpower the sauce & toppings.
Want to try it yourself? If you do, be sure to let me know how you like it.
Pizza Crust
Stir together:
1 C flour
1 pkg yeast, dissolved in 1 C warm water
1 tsp salt
1/2 Tbsp olive oil
1/2 Tbsp melted butter
Add and mix in until approximately the right consistency to knead:
1 to 1 1/2 C more flour
Knead, adding more flour as needed. Set aside to rise until doubled.
Spread evenly on large rectangular or round pizza stone. Sprinkle lightly with grated parmesan and mozzarella cheeses. Bake at 425 degrees for 7 min or until mozzarella cheese is just beginning to brown. Remove from oven, and brush outer inch of crust edge with a half melted butter/half olive oil mixture.
Add pizza sauce (below) & toppings, and bake another 8-12 minutes until cheese is melted and just beginning to brown.
Pizza Sauce
1 can (about 2 cups) tomato sauce
1/2 tsp oregano, finely crushed
1/3 tsp basil, finely crushed
1/2 to 1 tsp dried minced garlic (fresh garlic is much better, but I seldom have it around when I need it!)
1 Tbsp olive oil
1/2 tsp salt
2 T minced white onion
1 finely diced Roma tomato
Mix all together, then simmer while preparing crust. If you want, you can lightly saute the onions and garlic in the olive oil before mixing in the rest of the ingredients. Adjust spices to personal taste.
Friday, January 26, 2007
Costa Rican Tilapia
I posted this recipe recently on my other blog, but thought it is more appropriate here, so a repost is in order.
Rice and beans are a great combination. I love them... always have. But while in Costa Rica over 20 years ago, I ate "Gallo Pinto", and it had an elusive flavor that I haven't been able to match when I cook rice and beans. I know how to make the Costa Rican rice... but the combination just never had the right taste.
So, I turned to Google. (who doesn't?) And I did find the instructions I needed to make Gallo Pinto. I'm planning to make that tomorrow. But in the meantime, I had to try another recipe I found.
The Gallo Pinto search took me to a Costa Rican information website, which featured a recipe for Costa Rican tilapia. Having eaten a lot of fish while there, I know how good it is... and figured since I like tilapia, it would be worth the effort to try this recipe.
I was wrong... it was for more than just "worth the effort". It was more like culinary ecstacy.
Seriously. Any of you who enjoy cooking... you've gotta try this. And if you don't like tilapia, just substitute some other type of fish that you do like.
Costa Rican Tilapia
Combine in a shallow dish:
3 T lime juice
1 T olive oil
2 T chopped fresh cilantro
1 t minced garlic
1/2 t salt
1/4 t sugar
Add 6 tilapia fillets, and marinate 15 minutes, turning once.
Heat 2 to 3 T cooking oil in large saucepan. Saute 2 T finely diced onion until translucent. Add 1 1/2 C uncooked long-grain rice and saute until rice changes color (it becomes more white). Add 3 C water and 1 1/2 t salt, and cover. Cook for 20 minutes, reducing heat when necessary.
Preheat oven to 400 degrees.
In large, high-sided skillet or saucepan, heat 2 T olive oil on medium heat. Add 3 t minced garlic and 1/2 C finely minced onion, and saute until translucent (about 5 minutes), stirring. Add:
2 T chopped fresh cilantro
2 oranges, peeled, seeded, and coarsely chopped
1 28 oz can diced tomatoes, undrained
1 15 oz can black beans, drained & rinsed
1 t dried oregano, crumbled
1/2 t black pepper
1/4 t cayenne pepper
Cook, uncovered, until hot, stirring occasionally.
Place rice into 9x13 pan. Spoon the bean mixture on top and gently blend. Slightly overlap tilapia fillets on top and scrape marinade over fillets. Bake 16-20 minutes, until the flesh of the tilapia just begins to flake.
Rice and beans are a great combination. I love them... always have. But while in Costa Rica over 20 years ago, I ate "Gallo Pinto", and it had an elusive flavor that I haven't been able to match when I cook rice and beans. I know how to make the Costa Rican rice... but the combination just never had the right taste.
So, I turned to Google. (who doesn't?) And I did find the instructions I needed to make Gallo Pinto. I'm planning to make that tomorrow. But in the meantime, I had to try another recipe I found.
The Gallo Pinto search took me to a Costa Rican information website, which featured a recipe for Costa Rican tilapia. Having eaten a lot of fish while there, I know how good it is... and figured since I like tilapia, it would be worth the effort to try this recipe.
I was wrong... it was for more than just "worth the effort". It was more like culinary ecstacy.
Seriously. Any of you who enjoy cooking... you've gotta try this. And if you don't like tilapia, just substitute some other type of fish that you do like.
Costa Rican Tilapia
Combine in a shallow dish:
3 T lime juice
1 T olive oil
2 T chopped fresh cilantro
1 t minced garlic
1/2 t salt
1/4 t sugar
Add 6 tilapia fillets, and marinate 15 minutes, turning once.
Heat 2 to 3 T cooking oil in large saucepan. Saute 2 T finely diced onion until translucent. Add 1 1/2 C uncooked long-grain rice and saute until rice changes color (it becomes more white). Add 3 C water and 1 1/2 t salt, and cover. Cook for 20 minutes, reducing heat when necessary.
Preheat oven to 400 degrees.
In large, high-sided skillet or saucepan, heat 2 T olive oil on medium heat. Add 3 t minced garlic and 1/2 C finely minced onion, and saute until translucent (about 5 minutes), stirring. Add:
2 T chopped fresh cilantro
2 oranges, peeled, seeded, and coarsely chopped
1 28 oz can diced tomatoes, undrained
1 15 oz can black beans, drained & rinsed
1 t dried oregano, crumbled
1/2 t black pepper
1/4 t cayenne pepper
Cook, uncovered, until hot, stirring occasionally.
Place rice into 9x13 pan. Spoon the bean mixture on top and gently blend. Slightly overlap tilapia fillets on top and scrape marinade over fillets. Bake 16-20 minutes, until the flesh of the tilapia just begins to flake.
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