Northside Lifetime of Care - Winter 2015 - (Page 12)

WINTER WARMERS It may be chilly outside, but these three ideas for tasty, nutrient-packed meals will warm your body and soul ZESTY VEGGIE RED BEANS AND RICE This isn't your regular red beans and rice dish. Spices and vegetables give it a ﬂavorful punch. Traditional meat eaters will be surprised and delighted by the ﬂavor this dish gets from the soy chorizo. Plus, soluble ﬁber, like that found in the red beans and soy, may help reduce cholesterol levels. INGREDIENTS 1 garlic clove, minced 1 large green bell pepper, cored, seeded and diced 12 Northside Lifetime of Care 1 large onion, chopped ¼ tsp. salt ¹⁄8 tsp. pepper ¼ tsp. crushed dried oregano 1 bay leaf ¹⁄8 tsp. crushed red pepper ﬂakes ½ tsp. chili powder 6 oz. vegetarian soy chorizo (2 links), sliced ½-inch thick* 1 (15-oz.) can red beans 1 c. diced, reduced-sodium canned tomatoes 1¹⁄3 c. water 2⁄3 c. long-grain rice If desired, substitute chicken-based chorizo sausage for soy chorizo. You'll get slightly less total fat and about the * same amount of calories, but an added 30 mg of cholesterol per serving. DIRECTIONS 1. Spray a large nonstick skillet with cooking spray. Add garlic, bell pepper and onion. Cook over mediumhigh heat for 5 minutes or until onion is translucent, stirring frequently. Add salt, pepper, oregano, bay leaf, crushed red pepper ﬂakes and chili powder. Stir well. 2. Add chorizo, beans, tomatoes and water. Bring to a boil. Stir in rice. Reduce heat to low, cover and simmer 30 to 35 minutes or until rice is tender and liquid is absorbed. Discard bay leaf before serving.

Table of Contents for the Digital Edition of Northside Lifetime of Care - Winter 2015

Northside Lifetime of Care - Winter 2015
Contents
Northside News
Healthy Living
Gut Feelings
Live Well with COPD
Weighing Your Options
Winter Warmers
What’s Your Sleep Personality?
Northside Directory

Northside Lifetime of Care - Winter 2015