Rice & Bean Casseroles

Rice, Corn, & Black Bean Casserole (salsa version)
Serves 8

Ingredients:
3 c. cooked rice (1 c. cooked in 2c. water & 1/2 t. salt)
2 c. corn ( 1 can, drained) (or increase rice to 6 c.)
3 1/2- 4 c. black beans (2 cans, drained)
1 lb. chard, chopped (Optional)
2 c. salsa (or 1 can tomatoes + 1 T. taco seasoning + 1/2 t. salt)
1 3/4c- 2 c. mozzerella cheese

Directions:
1. Cook rice
(pressure cook on high for 22 min with 1 t. oil)
(or boil then simmer 30 minutes, sit 15 min.)
2. Chard Option: Saute 1T oil and 6c frozen chard (9c fresh) and salt)
2. Combine corn, beans, salsa, rice, (and chard)and place in casserole pan
3. Sprinkle with cheese and melt in microwave or oven.

Rice, Corn, & Black Bean Casserole (tomato soup version)
Serves 6-8

Ingredients:
3 c. cooked rice (1 c. cooked in 2c. water & 1/2 t. salt)
1 can corn
2 c. black beans (or 1lb. turkey burger)

Onion (optional)
1 can tomato soup (or 2c blended tomatoes+ 1t. beef bullion+ 1/2t. salt+1/2t. sugar+1/2t. basil +1/4t. oregano

1 1/2 c. mozzerella cheese

Directions:
1. Cook rice (and beans/meat and onions)
2. Combine corn, beans, tomato soup, rice, and place in casserole pan
3. Sprinkle with cheese and melt in microwave or oven.

Serves 8
Zucchini Lentil Casserole: (my kids even love this)
Ingredients:
6-8 c. shredded zucchini (saute in a little oil & salted)
6 c. cooked rice (2 c. rice + 4c. water + 1 t. salt)
2 c. cooked lentils (2/3 c. lentils + 1 1/3c. water + 1 t. beef bouillon)
1 1/2 c. cooked turkey burger =3/4 lb (or double the lentils)
2 c. salsa
(or 1 can tomatoes + 1T parsley + 1 1/2T. vinegar
+ 1 t. salt + 1 t. sugar + 1 t. onion powder
+ 1/2 t. pepper + 1/4 t. garlic powder)
2 c. mozzerella cheese

Directions:
1. Pressure cook rice for 22 minutes.
2. Pressure cook lentils for 10 minutes. (could try combining the two)
3. Saute zucchini and turkey burger with some salt
4. Stir everything together & top with cheese & melt

No Fat Banana Frozen Yogurt & Ice Cream

Machine Vanilla Frozen Yogurt:              Chocolate Frozen Yogurt:

(Serves 8)                                                    (Serves 6)

2 1/2 c.plain greek yogurt                          2 c. plain greek yogurt

1/2 c. powdered milk                                 6 T. powdered milk

5 T. sugar                                                   6 T. sugar

1 t. vanilla                                                  1 T. cocoa powder

5 c. chopped bananas                                 1/2 t. vanilla

                                                                    4 c. chopped bananas 

Directions:

1. Blend all ingredients, except bananas, in a blender until smooth.

2. Add bananas and blend well.

3. Pour into an ice cream machine and process for 30 minutes.

4. May top with berries (or nuts for chocolate version)

*Yogurt is the secret to getting a thick ice cream without using fat.  

The powdered milk and sugar sweeten it and the bananas make it creamy.

*Here is how I make home-made greek yogurt using the lds cannery powdered milk:

homemade greek yogurt

Machine Berry Frozen Yogurt

(serves 8)

4 c. plain greek yogurt

1/2 c. sugar

2 c. berries

(Blend, then freeze in machine)

Blender Ice Cream Ingredients:
(Serves 4)
1c. skim milk
1/2 c. powdered milk
2 T. peanut butter (or 3T more powdered milk)
2 t. sugar (2T. for chocolate ice cream)
1/4 t. vanilla (or 2 1/4 t. cocoa powder for chocolate)
2 frozen bananas, chopped
2-4 c. ice for blender
2 fresh bananas, chopped

Directions:
1. Blend all ingredients except frozen banana and ice.
2. Add frozen bananas and 2-4 cups ice
3. Chop 2 more bananas and stir in to mixture. (or serve over banana splits)

Blender Frozen Yogurt Ingredients:
1 1/2 c. plain greek yogurt
3 T. powdered milk (or 2 T. peanut butter)
2 t. sugar
1 t. vanilla
4 frozen bananas, chopped
1 c. ice for shake

Directions:
1. Blend all ingredients, except ice, until smooth.
2. Add ice 1/2 c. at a time so you don't overload the blender

Dough Chart

Dough                Flour             Yeast         Sugar & Oil    Baking 
 Type                 per 9x13 pan    per c. of water     per c. of water      Time
24Bread Rolls       4 cups           1 t.                 1 ½ T.          20 min.
12Bread Sticks      3 cups          2 t.                  4 t.              18 min
12Buns (cinnamon)  3 cups          2 t.                  1 ½ T.        15 (18-cinn)
12Hot Dog Buns    2 cups          1 T.                 4 t.              13-14 min.
Flatbread (for 8)     2 cups         ½ T.                ½ T.            20 min                  
6Hamburger Buns   1 ½ cups      2 t.                 4 t.             13 min.
Pizza (for 6)           1 ½ cups       2 t.                 4t.              10 min
     
*I always do 1 t. salt and 1 T. wheat gluten, and 1 c. wheat flour per cup of water (except flatbread)
I use 375* as the roll/bun baking temperature, 350* for bread, 400 for flatbread, 425 for pizza
*I figured the yeast amount for a 45-60 minute rising period.
(and also depending on how high they need to rise for their purpose)
*I figured the baking time by as soon as they start to brown on top,
(so they don't get overcooked and dry). higher yeast ones especially- pull them out ASAP.

Whole Wheat Hamburger Buns

24 LARGE HAMBURGER BUNS
Ingredients:
3 c. Warm Water
3 eggs (or 3/4c. more water)
4 T. Powdered Milk
4 T. Yeast (SAF instant)
6 T. Sugar
6 T. Oil
6 c. Flour (Wheat or White)
3 3/4 t. Salt
4 c. Flour (Wheat or White)

Directions:
1. Mix all ingredients up to the first measurement of flour.
2. Let sponge for 5 minutes.
3. Mix in salt, then knead in remaining flour for 5-10 minutes. (5 min white, 7-10 min wheat)
4. Let dough rest/rise for 10 minutes, loosely covered.
5. Grease two jellyroll pans and form into 24 flat buns- 12 on each
6. Rise for 45 minutes, covered.
7. Bake at 375* for 13 minutes (or until golden brown)
8. Can freeze extras. These are great for Sloppy Joes

Whole Wheat Breadsticks

Ingredients:

1 ½ c. Warm water

1 ½ T. Powdered Milk

1 ½ T. Wheat gluten

2 T. Sugar

2 T. Oil

1 T. Yeast (SAF instant)

1 c. Wheat Flour

1 ½ t. Salt

2 c. Wheat Flour

Directions:
1. Mix all ingredients up to the first cup of flour. 

2. Let sit for 5 minutes to Sponge.

3. Mix in salt, then knead in remaining flour for 5-7 minutes.

4. Let dough rest/rise for 10 minutes, loosely covered.

5. Form into 12 breadsticks and place on a greased 9x13 pan.

6. Rise for 45 minutes.

7. Bake at 375* for 18 minutes (or until golden brown)

8. Cool on rack and brush tops with butter (and seasonings if desired)

*(This is the same dough recipe for 12 hamburger buns)

Wheat hot dog buns

Makes 8
Ingredients:
1 c. Warm water
1 T. Powdered milk
1 T. Wheat gluten
4 t. Sugar
4 t. Oil
1 T. Yeast (saf instant)
1 c. Wheat flour
1 t. Salt
1 c. Wheat flour
Directions:
1. Mix all ingredients up to the first cup of flour with beaters.
2. Let rest- yeast sponge for 5 minutes.
3. Knead in salt and last cup of flour for 5-7 minutes.
4. Let rest/ rise in lightly covered bowl for 10 minutes.
5. Form 8 long buns and place in greased 9x13 pan.
6. Rise for 45-60 minutes (until sides are all touching)
7. Bake at 375 for 13-14 minutes (until tops are golden brown)
8. Cool on cooling racks.

LARGE BATCH (32 buns- 2 cookie sheets- 16 on each)

4 c. warm water

4 c. wheat flour

6 T. gluten

6 T. sugar

4 T. yeast

4 t. salt

4 c. wheat flour