Recipe Tag: Starches

Wild Rice and Black Beans

Place the water and 1/4 tsp salt in a medium sauce pan over high heat.

When the water boils add the rosemary and wild rice. (It is easiest to add a large sprig of rosemary so that it is easy to remove after cooking.)

When the rice comes to a boil again, reduce the heat to a simmer, partially cover, and cook the rice for about 40 minutes until tender. Drain any excess water and return the rice to the pan.

While the rice is cooking, add the olive oil to a medium skillet over medium-low heat and add the shallot and diced pepper.

Cook gently, stirring frequently, for 6-10 minutes or until the shallots are softened.

Remove from the heat.

When the rice is cooked, add it to the shallot and pepper mixture. Add the remaining 1/4 tsp salt.

Heat the rice and vegetable mixture gently over medium heat while stirring in the drained black beans.

Add pepper to taste and serve when hot. (This dish is also good cold.)

Wild Rice

In a medium sauce pan, heat the water and salt. When the water boils, stir in the wild rice.

Reduce heat to medium-low and simmer, partially covered, for about 40 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

Warm Potato Salad

Place the water in a large stock pot over high heat.

Add the potatoes to the stock pot. Bring to boil and then reduce heat until the water is at a slow boil.

Cook the potatoes about 10 – 15 minutes until slightly soft in the middle. They should be firm when squeezed.

Remove from heat and drain water.

Add the olive oil, capers, caper juice, celery, salt, pepper and thyme leaves. Toss well. Serve warm.

Twice Baked Yams

Preheat the oven to 350°F.

Place the potato in the oven and bake for 40 – 45 minutes.

Remove and let cool slightly.

Slice the yam in half lengthwise.

Scoop out the flesh of the yam leaving about 1/4 inch of skin and flesh.

Place the flesh in a bowl and mash together with the buttermilk, salt, pepper and green onion.

Stuff the yam skins with the mashed yam and top with the grated cheese.

Place the potatoes in the oven and bake until the cheese is melted.

Serve.

Twice Baked Potatoes

Preheat the oven to 400°F.

Poke a few holes in the potato using the tines of a fork. Place the potato in the oven and bake for 50 minutes. Remove and let cool slightly.

Slice the potato in half lengthwise.

Scoop out the flesh of the potato leaving about 1/4 inch of skin and flesh.

Place the flesh in a bowl and mash together with the buttermilk, salt, pepper and green onion.

Stuff the potato skins with the mashed potatoes and top with the grated cheese. Place the potatoes in the oven and bake until the cheese is melted.

Tuscan White Beans with Kale

Place the olive oil in a medium sauce pan over medium heat.

Add the onion and cook for about 3 minutes.

Add the beans, water, fennel, basil, oregano, marjoram, tomato paste, salt, pepper, and honey.

Stir well.

Simmer, uncovered, over medium heat for 40 minutes, stirring occasionally.

As the beans cook, add additional water to keep the beans from getting too dried out. The resulting dish should be fairly thick.

Add the kale and fold into the beans gently.

Cook for about 5 minutes: until the kale is wilted but still bright green.

Serve.

Tomato Polenta

Place the water in a medium sauce pan over high heat.

When the water boils reduce the heat to medium-high and slowly add the grits. Stir continuously while adding the grits.

Add the salt and stir.

Reduce the heat to medium and cook the grits for 12 minutes, stirring to keep the grits from sticking to the bottom of the pan.

Add the cheese and stir until well blended.

Tomato Cheese Quinoa

Place the water in a small sauce pan over high heat.

Add the quinoa, tomato paste, marjoram, salt and pepper.

When the water boils reduce the heat until the quinoa is simmering. Cook for about 20 minutes.

If the water evaporates before the quinoa is tender add more water 1/4 cup at a time.

When the quinoa is cooked and the water is evaporated, stir in the cheddar cheese until melted.

Low Sodium Thick Cut Yam Fries

Place a large skillet in the oven and set the preheat to 325°F.

Scrub the yams well and then cut into wedges. It’s easiest to cut them in half lengthwise and then quarters and then eighths.

When the oven is hot spray the pan lightly with oil. Add the yam wedges and sprinkle the salt, pepper and thyme over the top. Spray lightly with olive oil.

Return the pan to the oven and cook for about 25 minutes, tossing frequently.

Serve hot.

Thick Cut Yam Fries

Scrub the yams well and then cut into wedges.  It’s easiest to cut them in half lengthwise and then quarters and then eighths.

Place the cut yams in the ice water for 20 minutes

Place a large skillet in the oven and set the preheat to 325°F.

When the oven is hot spray the pan lightly with oil.

Remove the yams from the ice water and pat dry.

Add the yam wedges to the hot pan and sprinkle the salt, pepper and thyme over the top.

Spray lightly with olive oil.

Return the pan to the oven and cook for about 25 minutes tossing frequently.

Serve hot.