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Barbeque Beans and Barley

Barbeque Beans and Barley

2 cloves garlic, minced

1 can beer

1/2 cup ketchup

1/2 cup brown sugar

2 tablespoons Worcestershire sauce

1/2 teaspoon liquid smoke flavoring, or to taste

1/2 teaspoon cinnamon

2 cans pink beans, drained

2 cups cooked barley or other whole grain of your choice

Bring the onion, garlic, beer, ketchup, brown sugar and seasonings to a boil and boil gently 10 minutes or until thickened. Stir in the beans and barley, return to boiling and simmer 10 minutes more.

4-6 servings

Fastest Beans and Rice

1 15-ounce can black beans

2 teaspoons bouillon granules

2 cups cooked brown rice or other whole grains

1 teaspoon mild chili powder

pinch cayenne, to taste

1/4 cup chopped Italian parsley or cilantro

Combine all ingredients, bring to a boil and simmer 3-5 minutes; or microwave for 3 minutes.

4-6 servings

Quick Vegetable Curry

2 16-ounce bags frozen mixed stir-fry vegetables

1/2 cup bouillon

1 tablespoon mild curry powder

pinch cayenne, or to taste

1 can chick peas

juice of one lime

2 cups light coconut milk or yogurt

Cooked whole grains of your choice

Bottled mango chutney (optional)

Combine the frozen vegetables, bouillon and spices in a large pot. Bring to a boil and simmer, covered, until they are crisp tender, 5-10 minutes (check your packages for suggested times.) Stir in the chick peas or beans and the lime juice. Add the coconut milk or yogurt; if using the yogurt, stir it in just before you serve the curry. Do not allow the mixture to boil after you add the yogurt. Serve over whole grains, with chutney on the side.

4 servings

VARIATION: Add shrimp or other seafood of your choice.

July 31st, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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