1426 N Quincy St
Arlington, VA 22207
703-228-6000
Friday, November 28, 2014

Employee Assistance Program

HEALTHY AND DELICIOUS RECIPES


 Quinoa and Black BeansQBB
 
 Ingredients
  • 1 teaspoon vegetable oil1 onion, chopped
  • 3 cloves garlic, chopped
  • 3/4 cup quinoa
  • 1 1/2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper salt and ground black pepper to taste
  • 1 cup frozen corn kernels
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro
Directions
1. Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2. Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3. Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
 
Courtesy of Allrecipes.com

cabbage soup Cabbage Fat-Burning Soup
 
Ingredients
  • 5 carrots, chopped
  • 3 onions, chopped
  • 2 (16 ounce) cans whole peeled tomatoes, with liquid
  • 1 large head cabbage, chopped
  • 1 (1 ounce) envelope dry onion soup mix
  • 1 (15 ounce) can cut green beans, drained
  • 2 quarts tomato juice
  • 2 green bell peppers, diced
  • 10 stalks celery, chopped
  • 1(14 ounce) can beef broth
Directions
Place carrots, onions, tomatoes, cabbage, green beans, peppers, and celery in a large pot. Add onion soup mix, tomato juice, beef broth, and enough water to cover vegetables. Simmer until vegetables are tender. Maybe stored in the refrigerator for several days.

Courtesy of Allrecipes.com

beef chili Hearty Beef Chili

Ingredients
  • 1 28 - ounce can diced tomatoes, undrained
  • 1 10 - ounce can chopped tomatoes and green chile peppers, undrained
  • 2 cups vegetable juice or tomato juice
  • 1 -2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano, crushed
  • 3 cloves garlic, minced
  • 1 1/2 pounds beef or pork stew meat, cut into 1-inch cubes
  • 2 cups chopped onion
  • 1 1/2 cups chopped celery
  • 1 cup chopped green sweet pepper
  • 2 15 - ounce can black beans, kidney beans, and/or garbanzo beans (chickpeas), rinsed and drained
  • Toppers such as shredded cheddar cheese, dairy sour cream, snipped fresh cilantro, and/or pitted ripe olives (optional)
Directions
1. In a 6-quart slow cooker, combine both cans of undrained tomatoes, the vegetable juice, chili powder, cumin, oregano, and garlic. Stir in the meat, onion, celery, and sweet pepper.

2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

3. If using low-heat setting, turn to high-heat setting. Stir in the beans. Cover and cook for 15 minutes more. Spoon into bowls. If desired, serve with toppers. Makes 10 servings.

Nutrition Facts Per Serving:
Servings Per Recipe: 10
PER SERVING: 224 cal., 6 g total fat (2 g sat. fat), 49 mg chol., 807 mg sodium, 24 g carb. (6 g fiber), 24 g pro.

Diabetic Exchanges
Lean Meat (d.e): 2; Fat (d.e): 0.5; Starch (d.e): 1; Vegetables (d.e): 2

Courtesy of Diabetic Living, www.diabeticlivingonline.com
Last Modified on November 19, 2014