I was without power at the farm for 11 days, but luckily with a great stove and lots of wood to burn I stayed warm and even cooked several excellent meals on the top of my wood burning stove. What I came to appreciate was the simplicity of ingredients I used and the limited amount of dishes I would dirty because running water had become a valuable resource I didn’t have the luxury of taking for granted. My cast iron pan and I bonded very deeply and I came to love and honor that pan like it was a religious deity. This week’s recipe I honor my cast Iron pan by sharing with you some one-pan wonders. Even if you are able to use electricity I’m sure it will still taste wonderful and get in the mood to at least eat by candle light.Five-Star Lentil Chili
1 tablespoon vegetable oil (canola or light olive)
1 large onion, quartered
4 cloves garlic, peeled
3 ribs celery, quartered
2 carrots, peeled and quartered
1 eggplant, peeled and diced small
1 cup lentils
½ cup brown rice
1 -28 ounce can tomatoes, crushed
1 tablespoon chili pepper flakes (or to taste)
2 tablespoons chili powder (or to taste)
4 cups water
In a food processor with the blade attachment, combine onion, carrots, celery and garlic and chop until quite fine but not liquefied. You can also finely dice by hand if you don’t have a food processor. Dice the eggplant by hand in small dice and set aside
In large sauce pot or cast iron skillet, heat oil; add the chopped vegetables, including the eggplant and brown well. Add the chili powder, chili flakes, and salt. Let cook for 5 minutes stirring frequently.
Add the crushed tomatoes, water, lentils and brown rice. Stir well to combine all ingredients. Turn heat to medium and simmer for about an hour or until lentils and rice are tender.
Serves 6. Calories: 260 Protein: 13 g Carbohydrates: 48 g Total fat: 4 g
Saturated fat: 0.5 g Cholesterol: 0 mg Fiber: 16 g Sodium: 140 mg
1 large onion, quartered
4 cloves garlic, peeled
3 ribs celery, quartered
2 carrots, peeled and quartered
1 eggplant, peeled and diced small
1 cup lentils
½ cup brown rice
1 -28 ounce can tomatoes, crushed
1 tablespoon chili pepper flakes (or to taste)
2 tablespoons chili powder (or to taste)
4 cups water
In a food processor with the blade attachment, combine onion, carrots, celery and garlic and chop until quite fine but not liquefied. You can also finely dice by hand if you don’t have a food processor. Dice the eggplant by hand in small dice and set aside
In large sauce pot or cast iron skillet, heat oil; add the chopped vegetables, including the eggplant and brown well. Add the chili powder, chili flakes, and salt. Let cook for 5 minutes stirring frequently.
Add the crushed tomatoes, water, lentils and brown rice. Stir well to combine all ingredients. Turn heat to medium and simmer for about an hour or until lentils and rice are tender.
Serves 6. Calories: 260 Protein: 13 g Carbohydrates: 48 g Total fat: 4 g
Saturated fat: 0.5 g Cholesterol: 0 mg Fiber: 16 g Sodium: 140 mg
Green Chile Cornsticks
¾ cup all-purpose flour¾ cup yellow cornmeal
¼ cup sugar
2 teaspoons baking powder
½ teaspoon salt
⅔ cup low-fat milk
2 tablespoons vegetable oil
1 large egg, lightly beaten
8 ounces frozen corn, thawed
1 (4 ounce) can chopped green chiles, drained
Preheat oven to 400º. Coat cast-iron cornstick pans heavily with cooking spray; place in oven for 10 minutes. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cornmeal, sugar, baking powder, and salt; make a well in the center. Combine milk, oil, and egg; add to flour mixture, stirring just until moist. Fold in corn and green chiles.
Spoon batter evenly into preheated pans. Bake at 400º for 20 minutes or until lightly browned. Remove cornsticks from pans immediately; serve warm.
*This batter can also be made into muffins.
Yield: 14 -16 Calories: 100 Protein: 2 g Carbohydrate: 16 g Total fat: 3 g
Saturated fat: .5 g Cholesterol: 15 mg Fiber: 1 g Sodium: 150 mg
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