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High Protein Recipes Starches Vegetarian

Tomato Onion Rice

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I’ve doubled the ingredients in this recipe so that you can use the leftovers to make a thick and creamy Tomato Soup for another meal.

Saute 2 chopped onions over medium heat in 1 tablespoon extra-virgin olive oil until just starting to color. Stir in

4 cloves sliced garlic
2 teaspoons dried oregano
1/2 cup parboiled brown rice
1/2 cup vegetable broth or water
1 cup dry red wine
1/4 teaspoon each sea salt and black pepper

Place in dish 4 tomatoes cut in half and placed with cut side down. Lower heat to low and cook covered without stirring for 10 minutes. Remove lid and using a pair of tongs grab the skin of each tomato and discard. Stir the dish mashing the tomato as you do so. If the dish is too soupy continue cooking, stirring frequently over low heat until desired consistency. Remove from heat; taste and add sea salt and pepper if needed and 1/4 cup fresh chopped parsley. Set aside half and refrigerate for another meal.

You may garnish with any of the following if desired:

  • Parmesan cheese
  • chopped or sliced olives
  • finely diced raw red bell pepper

 

Recipes Starches

Lemon Rice

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The lemon zest gives this rice a sweet lemon flavor, without the acidic bite of lemon juice.

Brown 2 cups uncooked brown rice in 1 tablespoon butter until rice is a slightly darker tan color.

Add and bring to boil

4 large garlic cloves, minced
1 cup chopped onion
4 cups filtered water
1/2 teaspoon sea salt

Cover and simmer until rice is cooked. Remove from heat and stir in finely grated zest from 4 lemons (make sure not to get any of the white pith with the zest).

Ideas for Leftovers

  • Stir into boxed soup.
  • Add chopped veggies and salad dressing for a rice salad.
  • Salad Wrap: whole wheat tortilla layered with hummus or soy cheese, Lemon Rice and lettuce and herb salad dressed with a little salad dressing.