• 2 TBS butter
• ¾ C medium pearl barley – not quick cooking barley
• ¼ C pine nuts or almonds
• 2 cloves garlic (minced fine)
• 1 MED onion (chopped)
• ½ TSP salt
• ½ TSP pepper
• 2½ C low-sodium chicken broth

Oven: 375°

NOTE: Start 2 hours ahead

1. In a large oven-safe skillet melt the butter and add the nuts, toasting the nuts and browning the butter a bit.
2. Add the onions and saute until soft.
3. Add the garlic and saute until fragrant.
4. Add the barley and toast until turning gold.
5. Add the broth, stir well then transfer to the oven.
6. Bake uncovered for 60-80 minutes until the liquid is absorbed and the barley is tender.

Yields 5 servings.

Calories: 296kcal, Carbohydrates: 32g, Protein: 9g, Fat: 17g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 273mg, Fiber: 6g, Sugar: 2g

https://www.melskitchencafe.com/simple-barley-pilaf/

• 3 C cooked day old quinoa
• ¾ TSP ginger (minced)
• 1½ MED carrot (minced)
• ½ MED onion (minced)
• 4 OZ mushrooms (small slices)
• ¾ C frozen peas or green beans
• 3 eggs
• 1½ TBS plus 1 TSP sesame oil
• 1½ TBS soy sauce

1. Scramble the 2 eggs into a bowl.
2. Using a skillet, heat 1 teaspoon of sesame oil over medium high heat.
3. Add the scrambled eggs and let them cook. Remove from heat and chop them in pieces.
4. Pour the remaining 1 tablespoon of oil over medium heat and cook the onions, carrots, and ginger for 2-3 minutes.
5. Add the cooked Quinoa and stir until combined. Add the soy sauce and mix everything together. Add the cooked eggs.
6. Add the frozen peas and cook one minute more until the peas are heated through.

Yields 6 servings.

* NOTE: To cook Quinoa simply boil 2 cups of water or stock in a pot. Add 1 cup of Quinoa, stir and place a lid. Cook on low heat for 10-15 minutes or until all the water has been absorbed. Cool in the fridge.

Calories: 401kcal | Carbohydrates: 59g | Protein: 16g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 81mg | Sodium: 298mg | Potassium: 621mg | Fiber: 7g | Sugar: 2g | Vitamin A: 2805IU | Vitamin C: 8.7mg | Calcium: 62mg | Iron: 4.7mg

https://livingsweetmoments.com/quinoa-fried-rice-recipe/

• ½ C raw cashews
• 5 chicken thighs, boneless & skinless (cut into 1″ chunks)
• 3½ TBS canola oil
• ½ MED green bell pepper (diced small)
• ½ MED onion (diced small)
• 1¾ TBS green onions (cut small)
• 6 cloves garlic (minced)
• 1 TSP TBS chili garlic sauce
• 1 TSP ground ginger
• Salt & pepper
• 1¾ TBS rice wine vinegar
• 2½ TBS soy sauce
• 1¾ TBS sesame seeds

1. Heat a pan over low heat and toast the cashews for 8 minutes or until they start to lightly brown and become fragrant. Remove and set aside.
2. Increase heat to high and add canola oil to pan.
3. Once oil is up to temperature, add in the chicken thighs and allow them to cook through (about 5 minutes).
4. Once the chicken is fully cooked add in the pepper, onions, garlic, chili garlic sauce and seasonings (ginger, salt, pepper). Allow to cook on high for 2-3 minutes.
5. Add soy sauce, rice wine vinegar, sesame seeds and cashews. Cook on high and allow the liquid to reduce down until it is a sticky consistency, There should not be excess liquid in the pan upon completing cooking.

Yields 5 servings.

Calories: 333.3kcal, Fat 24g, Carbohydrates 8g, Fiber 1.3g, Protein 22.6g

https://www.ketoconnect.net/easy-cashew-chicken/

• 2½ C cooked brown rice
• 1 LB 95% lean ground beef
• ½ C green bell pepper (chopped)
• ½ C red bell pepper (chopped)
• 1 C onion (finely diced)
• 3 cloves garlic (minced)
• 29 OZ canned petite diced tomatoes
• 1¾ C tomato sauce
• 2 C reduced sodium, fat-free chicken broth
• ½ TSP dried marjoram
• Salt & fresh pepper to taste

Stove-Top:

1. In a large pot or dutch oven, brown ground meat on high heat and season with salt.
2. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic.
3. Cook about 5 minutes on low heat.
4. Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes.

Instant Pot:

1. Press saute button on Instant Pot, spray the pot with nonstick spray, add the ground meat and salt and cook until no longer pink, 5 to 8 minutes.
2. Drain fat if any, then add peppers, onions and garlic and cook 4 to 5 minutes.
3. Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and cook high pressure 15 minutes. Natural release.
4. Note: since there is no evaporation in the pressure cooker, you can reduce the broth by ½ C.

Yields 5 servings.

Calories: 346 kcal, Carbohydrates: 37.5 g, Protein: 21.5 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 46.5 mg, Sodium: 621 mg, Fiber: 4.5 g, Sugar: 6.5 g

https://www.skinnytaste.com/stuffed-pepper-soup

• 2 LB sirloin steak tips (trimmed and cut into 1½” pieces)
• Salt and pepper
• ¼ C vegetable oil
• 1 LB white mushroomss (trimmed and sliced ¼” thick)
• 1 LG onion (halved and sliced thin)
• 2 garlic cloves (minced)
• 2 TSP tomato paste
• ¼ TSP fresh thyme (minced) (or ¼ TSP dried)
• 3 TBS all-purpose flour
• 1¾ cups beef broth
• 1 TBS Worcestershire sauce
• 1 TBS chopped fresh parsley
• 2 TSP red wine vinegar

1. Adjust oven rack to middle position, place 12-inch cast-iron skillet on rack, and heat oven to 500 degrees. Meanwhile, pat steak tips dry with paper towels and season with salt and pepper.
2. When oven reaches 500 degrees, remove skillet from oven using potholders and place over medium heat; turn off oven. Being careful of hot skillet handle, add 2 tablespoons oil and heat until just smoking. Brown half of steak tips on all sides, 6 to 8 minutes; transfer to bowl. Repeat with 1 tablespoon oil and remaining steak tips; transfer to bowl.
3. Add remaining 1 tablespoon oil to fat left in skillet and heat over medium heat until shimmering. Add mushrooms, onion, and ¼ teaspoon salt, cover, and cook, stirring occasionally, until mushrooms have released all their liquid, about 5 minutes. Uncover and continue to cook until liquid has evaporated and vegetables begin to brown, 4 to 6 minutes.
4. Stir in garlic, tomato paste, and thyme and cook until fragrant, about 30 seconds. Stir in flour and cook for 1 minute. Stir in broth and Worcestershire, scraping up any browned bits and smoothing out any lumps.
5. Bring gravy to simmer, then stir in browned beef and any accumulated juices. Reduce heat to medium-low and simmer, stirring occasionally, until beef registers 130 to 135 degrees (for medium), 3 to 5 minutes. Off heat, stir in parsley and vinegar and season with salt and pepper to taste. Serve.

Yields 4 servings.

• 4 strips bacon
• 3 carrots (roughly chopped)
• 3 sticks celery (sliced)
• 1 onion (roughly chopped)
• 6 garlic cloves (crushed)
• 2 TSP dried Italian herb mix
• 2 TBS tomato purée
• 14 OZ canned ptite diced tomatoes
• 2 QT good-quality chicken stock
• 14 OZ canned cannellini beans in water (rinsed and drained)
• 3½ OZ frozen cut green beans
• 4 OZ dried pasta
• Salt and freshly ground black pepper to taste
• 1 OZ Parmesan (grated) (optional)

1. Put a large frying pan over a low heat, add the bacon and cook for 10 minutes until crisp, golden and the fat has run from the meat. Transfer onto a plate.
2. Tip the carrots, celery and onion into the bacon fat and fry for two minutes before adding the garlic, herbs and tomato purée. Cook for 1 minute, then add the tomatoes and most of the stock. Bring to the boil. Carefully transfer the soup to a slow cooker, cover with the lid, then cook on high for 4 hours until the vegetables are tender. Alternately you can cook using an Instant Pot for 10 minutes of high pressure.
3. Stir the beans and pasta into the soup, adding the rest of the stock if it seems overly thick. Cover and cook for 30 minutes until the pasta is tender. Check seasoning, then serve in bowls with plenty of Parmesan.

Yields 8 servings.

https://www.bbc.co.uk/food/recipes/slow_cooker_minestrone_24914

• 14 OZ package Italian chicken sausage (casing removed)
• 12 OZ uncooked Orecchiette pasta, or gluten-free pasta
• 6½ C (16 oz) fresh broccoli florets, no stems
• 5 cloves garlic (minced)
• ¼ C Pecorino Romano or Parmesan cheese (grated)
• 2 TBSP olive oil, divided
• Kosher salt and fresh cracked pepper

1. Bring a large pot of salted water to a boil.
2. Meanwhile heat a large nonstick skillet and brown the sausage over medium-high, breaking it up as it cooks with a wooden spoon until browned, 5 to 7 minutes; remove from heat.
3. When the water boils, add the pasta and bring back to a boil, when the water is boiling, add broccoli and cook according to pasta instructions for al dente.
4. When pasta is almost done cooking, reserve about 1 cup of the pasta water and set aside. Drain pasta and broccoli.
5. Return the pot to the stove and set heat to high; add 1 tbsp olive oil, when hot, add garlic. Cook until golden, about 1 minute, reduce flame to low and add pasta back to the pot with the sausage.
6. Mix well, add remaining olive oil, grated cheese, salt and pepper to taste mixing well and smashing any large pieces of broccoli to break up.
7. Add 1/2 cup of reserved pasta water and mix well adding more if needed.
8. Serve in pasta bowls with additional grated cheese on the side, if desired.

Yields 7 servings (9½ C).

Serving: 1 1/3 cups, Calories: 324 kcal, Carbohydrates: 42 g, Protein: 19 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 375 mg, Fiber: 4 g, Sugar: 3 g

https://www.skinnytaste.com/orecchiette-pasta-with-chicken-sausage

• 3 TBS paprika
• 1 TBS red pepper flakes
• 1 TBS sea salt
• ½ TBS cayenne pepper
• 2 TSP cumin powder
• 2 TSP ground cloves
• 1 TSP ground cardamom
• 1 TSP fenugreek seed or powder
• 1 TSP ground coriander
• 1 TSP black pepper
• 1 TSP turmeric
• ½ TSP ground allspice
• ½ TSP cinnamon
• ½ TSP nutmeg
• ½ TSP garlic powder
• ½ TSP ground ginger

1. Combine all ingredients, store in a sealed container.
2. This should make around 1 C of berbere spice.
3. This spice blend makes a medium-spicy Ethiopian stew. If you don’t like spice, try halving the cayenne and red pepper flakes. If you like it really spicy, try doubling them.

https://sweetpeasandsaffron.com/slow-cooker-ethiopian-chicken-lentil-stew/

• 2 TBS butter
• 1 onion (finely diced)
• 2 TBS berbere spice mix (*see note)
• ½ TSP ground cardamom
• 2 TSP paprika
• 1 TBS ginger (minced)
• 3 cloves garlic (minced)
• 2 carrots (peeled and sliced)
• 2 ribs of celery (sliced)
• 2 C sweet potatoes (peeled and cubed)
• 2 chicken breasts
• 1 C green split lentils dried
• 540mL/19oz canned diced tomatoes (including juices)
• 1 C chicken stock

After cooking:

• 1½ TBS lemon juice (~½ a lemon)
• 1 TSP brown sugar
• Salt (if needed)

1. Melt butter in a medium pan over medium heat. Add the onion and cook 5-8 minutes, until cooked through.
2. Add the berbere, cardamom, paprika, ginger and garlic, and cook for 1-2 more minutes, until fragrant.
3. Place the onion mixture in the slow cooker along with all remaining ingredients.
4. Cook on low for 6 hours.
5. Gently stir in the lemon juice, brown sugar, and salt (if needed).
6. Serve with flatbread and yogurt.

NOTES:

• *Berbere is an Ethiopian spice blend. You may be able to find it in specialty stores, however it can be made using this recipe.
• This stew is medium-spicy. If you don’t like spice, you will need to reduce the cayenne/red pepper flakes in the berbere spice blend. If you want it SPICY!! then you will want to double the cayenne/ red pepper flakes.
• This is a very hearty stew! ¾ cup is plenty for one person.

Yields 8 servings.

Calories: 228kcal, Carbohydrates: 32g, Protein: 20g, Fat: 2g, Cholesterol: 33mg, Sodium: 486mg, Fiber: 6g, Sugar: 9g

https://sweetpeasandsaffron.com/slow-cooker-ethiopian-chicken-lentil-stew/

• 6 boneless skinless chicken thighs
• 4 carrots (chopped)
• 4 C squash – acorn, butternut, etc. (peeled & seeded) (cut into 1 inch cubes)
• 2 onions (diced)
• 2 TBS fresh ginger (grated)
• 3 TBS Thai red curry paste
• ⅔ C wild rice or wild rice blend
• 4 C chicken stock

After cooking:

• 3 tablespoons fish sauce
• 27 oz coconut milk 2 400 mL cans; see note 5
• 1 tablespoon lime juice

1. Combine all ingredients except the coconut milk in a 6 quart slow cooker (* see note).
2. Cook on low for 6 hours or high for 4 hours.
3. Stir in the fish sauce, coconut milk and lime juice and cook for 10 or so minutes until completely combined.
4. Shred chicken with two forks.
5. Serve with lime wedges and cilantro (if desired).

Yields 8 servings.

Calories: 288kcal, Carbohydrates: 26g, Protein: 18g, Fat: 12g, Saturated Fat: 9g, Cholesterol: 54mg, Sodium: 815mg, Fiber: 3g, Sugar: 8g

https://sweetpeasandsaffron.com/thai-slow-cooker-chicken-wild-rice-soup/