Tag Archives: peppers and onions

Couscous & Beans with White Fish

 

This post contains affiliate links. See Partnership page for more.

Since I made my own canned pinto beans, I’ve kept them in the refrigerator so that there’s little risk of botulism growing. This means that I’ve also been coming up with ways to use them up quickly, so beans have been featuring in meals all week in various ways.

I made a Red Beans & Rice that was absolutely delicious and will be part of my usual meal rotation now, and used my beans in stuffed bell peppers. Now I am considering a pinto bean hummus. Is that blasphemy? I don’t care.

This is a great way to get your fiber for the day and sneak in some extra veggies. Even if you don’t like fish, this blend of flavors and textures may change your mind.

Ingredients:

  • 3/4 cup couscous (cooked)
  • 3/4 cup beans
  • 1/2 cup frozen diced peppers and onions
  • 1/2 cup spinach
  • 1 3 oz white fish fillet
  • 2 tbsp lemon juice or vinegar
  • Salt & pepper & paprika

IMG_7468

Step 1:  To cook couscous, take about 3/4 cup water and heat in microwave 2-3 minutes, until near boiling. Pour over 1/2 cup couscous and let sit, covered, for 10-15 minutes.

IMG_7469

Step 2: Meanwhile, in a pan combine the frozen veggies, spinach, and beans. Cook 5-7 minutes, stirring often so nothing sticks. The spinach should wilt to a fraction of its size, and the veggies will soften. Fluff the couscous with a fork, and pour veggies on top.

IMG_7470

Step 3: In the same pan, add the white fish and spray lemon juice over it. Sprinkle with salt and pepper and cook 4-5 minutes. Flip, and cook the other side another 2-3 minutes, until it is fully white and flakes easily with a fork. Add more lemon juice if you want.

IMG_7472

Step 4: Put the fish on top of the whole bowl, sprinkle with more seasonings, and dig in!

IMG_7474

 

Couscous & Beans with White Fish

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Yield: One serving

1 fish fillet, 3/4 c couscous, 3/4 c beans, 1/2 c

Ingredients

  • 3/4 cup couscous (cooked)
  • 3/4 cup beans
  • 1/2 cup frozen diced peppers and onions
  • 1/2 cup spinach
  • 1 3 oz white fish fillet
  • 2 tbsp lemon juice or vinegar
  • Salt & pepper & paprika

Instructions

  1. To cook couscous, take about 3/4 cup water and heat in microwave 2-3 minutes, until near boiling. Pour over 1/2 cup couscous and let sit, covered, for 10-15 minutes.
  2. Meanwhile, in a pan combine the frozen veggies, spinach, and beans. Cook 5-7 minutes, stirring often so nothing sticks. The spinach should wilt to a fraction of its size, and the veggies will soften. Fluff the couscous with a fork, and pour veggies on top.
  3. In the same pan, add the white fish and spray lemon juice over it. Sprinkle with salt and pepper and cook 4-5 minutes. Flip, and cook the other side another 2-3 minutes, until it is fully white and flakes easily with a fork. Add more lemon juice if you want.
  4. Put the fish on top of the whole bowl, sprinkle with more seasonings, and dig in!

Notes

You can of course sub in any veggies you like, try mushrooms, zucchini, squash, carrots, beets, cabbage, celery, kale. You can also use any type of beans, or fish here. And guess what? You can even use a different type of grain! I bet this would also be tasty with brown rice, quinoa, spelt, or barley.

This is just an outline, as long as you have 3 oz fish, about 3/4 cup grain, 1/2 cup beans or lentils, and 3/4-1 1/2 cups vegetables, this is a healthy and satisfying lunch or dinner bowl.

Recipe Management Powered by Zip Recipes Plugin
http://www.budgetepicurean.com/healthy/couscous-and-beans-with-white-fish/

Lentils & Wild Rice Bake

 

This post contains affiliate links. See Partnership page for more.

This recipe came together on a whim, just because I had recently purchased some pretty ingredients at Sprouts. I wanted something hearty and healthy, but also quick and not too time intensive. Lentils are filled with fiber, and wild rice is packed with vitamins.

Toss in a few veggies and broth, and we have a well-rounded meal. I had some diced ham left over from a few days prior, so I threw that in as well. Feel free to not use that to keep this dish vegetarian, and just bulk up on more added veggies, whatever you got in the fridge.

Ingredients:

IMG_6231

Step 1: In a small pan, mix the rice and lentils with the water or broth. Bring to a boil, then simmer 30-40 minutes. Stir frequently to avoid sticking, and add water if needed.

IMG_6232

Step 2: Slice the onion and pepper thinly, and cook in the oil in a pan over medium heat until softened, about 5-10 minutes.

IMG_6235

Step 3: Take the lentils and rice off the heat and put into a large bowl. Mix in the cooked veggies and meat if using. You could also add in any fresh herbs if you want, like parsley, sage, or garlic.

IMG_6237

Step 4: Pour the rice and lentils into a greased 8×8 pan, and bake at 350 for 20-30 minutes uncovered. This develops a nice crisp coating on the rice bake.

This makes about four hearty servings. Even the picky carnivore loved it!

 

This page contains links to Amazon Affiliate products.

By clicking on these links and purchasing products you use every day, you help pay the bills and keep the Budget Epicurean bringing you hot, fresh, tasty ideas for your waistline and wallet.

I earn a small commission from each purchase, without affecting the price you pay. Thank you.

 

Lentils & Wild Rice Bake

Prep Time: 5 minutes

Cook Time: 1 hour, 15 minutes

Total Time: 1 hour, 20 minutes

Yield: About 2 cups, for four servings

1/2 cup, or one quarter of the pan

Ingredients

  • 1/2 cup red lentils
  • 1/2 cup wild rice
  • 1 1/2 cup water or broth
  • 1/4 red onion
  • 1/4 red bell pepper
  • 1 tbsp olive oil
  • Optional: 1/2 cup diced meat

Instructions

  1. In a small pan, mix the rice and lentils with the water or broth. Bring to a boil, then simmer 30-40 minutes. Stir frequently to avoid sticking, and add water if needed.
  2. Slice the onion and pepper thinly, and cook in the oil in a pan over medium heat until softened, about 5-10 minutes.
  3. Take the lentils and rice off the heat and put into a large bowl. Mix in the cooked veggies and meat if using. You could also add in any fresh herbs if you want, like parsley, sage, or garlic.
  4. Pour the rice and lentils into a greased 8x8 pan, and bake at 350 for 20-30 minutes uncovered. This develops a nice crisp coating on the rice bake.
Recipe Management Powered by Zip Recipes Plugin
http://www.budgetepicurean.com/casserole/lentils-wild-rice-bake/

One-dish Enchilada Casserole

 

This recipe inspiration came from one of the several food magazines I regularly read. I absolutely love easy, one-dish recipes, especially if they look like you took hours to plan and create this masterpiece, but in reality all you had to do was creatively layer several ingredients and give it some time.

Mexican food is a great place to start for simple yet flavor-packed recipes. Pretty much anything involving beans, rice, and veggies will end up becoming a hit, and there are literally thousands of ways to get creative and make dishes your own. You can customize everything from the spices to the meat or lack thereof to the type and amount of vegetable and carb.

IMG_4682

For this recipe, I had chicken breast in the freezer, as well as some corn, and canned necessities (beans and diced tomatoes) coupled with a few fresh ingredients like avocado and shredded cheese, and we got ourselves a multi-layered chicken enchilada casserole!

IMG_4684

Ingredients:

  • 1 boneless, skinless chicken breast, diced
  • 1 can black beans, drained
  • 1 can diced tomatoes with chilies or 1/2 cup salsa
  • 1 cup frozen corn
  • 1 cup shredded cheese
  • 1/2 cup guacamole or 1 mashed avocado
  • 1/2 red onion, sliced
  • 1 bell pepper, sliced
  • 1 tsp cumin
  • 1 tbsp butter or margerine
  • 2 tortillas (flour or corn, 10 or 12 inch)

IMG_4686

Step 1: In a skillet, cook the onion, corn, peppers, and cumin in butter until all vegetables are soft and corn is lightly charred, about 5 minutes.

IMG_4688

Step 2: In the same or a different skillet, cook the diced chicken until completely white and hot throughout.

IMG_4689

Step 3: In a large round pie pan, cover with aluminum foil and place a tortilla on the bottom of the pan. Spoon on half of the cooked chicken, and then half of the veggie mixture. It is super easy to make this vegetarian by leaving out the chicken, or you can switch it up with flank steak or chorizo.

IMG_4690

Step 4: Spread on half of the drained diced tomatoes with chili and/or salsa.

IMG_4691

Step 5: Sprinkle on half the can of drained beans.

 

IMG_4687

Step 6: Spread on half of the guacamole, or sprinkle around slices or chunks of avocado.

IMG_4692

Step 7: Put down another tortilla, and repeat the layers. Top it all off with a hearty sprinkle of shredded cheese.

IMG_4693

Step 8: Bake at 350 for 30-45 minutes, until cheese is bubbly and browned on top.

IMG_4694

Then simply slice up your casserole into as big a slice as you want, and enjoy!

IMG_4697

This is an amazing flavor combination, and the tortilla layers hold it together mostly well. You can add a third, top layer of tortilla, or just do one layer of filling like a pot pie. Feel free to layer it in whatever order you want, and change around the ingredients to suit your tastes. Hope you like it!

IMG_4698

It’s fragrant, delicious, brightly colored, and has SO many vegetables packed into one serving, yet even kids and picky eaters will likely go back for seconds!