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April 2000 Issue
Meals in a Bowl
by Ronda L. Halpin
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Chunky Vegetable Chili

This recipe makes a lot of chili, but don't worry. It's even better the second day and freezes very well.
  • 1 1/2 c. water
  • 2/3 c. quick-cooking barley
  • 1 medium-sized eggplant, peeled and diced
  • 1/2 large red pepper, chopped
  • 1/2 large green pepper, chopped
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 (14.5 oz.) can diced tomatoes
  • 1 (15 oz.) can black beans, rinsed and drained
  • 1/2 tsp. ancho chili powder
  • 1/2 tsp. Thai seasoning
  • 2 c. fresh spinach, chopped
Boil the water in a large, deep skillet. Stir in barley. Cover and reduce the heat. Simmer for about 10 minutes or until the barley is tender.

Add the eggplant, chopped pepper, onion and garlic. Mix thoroughly, cover and cook over medium heat until the eggplant is softened and the other veggies are tender -- about 20 minutes -- removing the cover to stir frequently.

Add the tomatoes, black beans and seasonings to the skillet. Mix to combine and cook an additional 5 minutes. Add the spinach, mix and cook for 2-3 minutes or until the spinach is wilted, but not fully cooked.

  • Yields: 8-10 servings
  • Preparation Time: 45 minutes
 

 

Crispy Tuna Casserole

The addition of french-fried onions during the last 5 minutes of baking gives this ultra-simple casserole extra crunch. A perfect dish for making and eating with kids. It's also a great way to use leftover pasta.
  • 1 c. nonfat yogurt
  • 1 tsp. garlic salt
  • 1 tsp. black pepper
  • 1 tsp. thyme
  • 1 (6 oz.) can tuna, drained
  • 2 c. cooked spiral pasta
  • 1 c. frozen peas
  • 1 small zucchini, sliced
  • 2 plum tomatoes, chopped
  • 1 c. diced onion
  • 1/2 c. French fried onions
Preheat the oven to 350 degrees.

Mix the first 4 ingredients in an 8" X 8" ovenproof baking dish. Add the remaining ingredients and mix until well-coated with the yogurt mixture.

Put some aluminum foil over the baking dish and bake for 25 minutes. Remove the foil and sprinkle the French fried onions over the top of the casserole. Bake for an additional 5 minutes before serving.

  • Yields: 4 servings
  • Preparation Time: 45 minutes
 

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