Healthy Recipes

Grain, Green & Bean Skillet with Yum Sauce

By May 22, 2017 No Comments

Serves: 2-3

Ingredients for the skillet

  • 1-2 tablespoons water
  • 3-4 cloves garlic, very thinly sliced (to taste)
  • 2 cups cooked brown rice (or another grain of choice)
  • 1 bunch curly kale (or another dark, leafy green of choice)
  • 2 cups (1 can) cooked chickpeas (or another bean of choice)
  • Lemon juice, to taste
  • Salt and freshly ground pepper, to taste

Ingredients for the yum sauce:

  • ½ cup water
  • 6 tablespoons tahini
  • 1 tablespoon Dijon mustard (substitute yellow mustard)
  • 2 heaping tablespoons nutritional yeast
  • 1 tablespoon lemon juice
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon turmeric
  • ¾ teaspoon salt
  • Generous pinch black pepper

Instructions

To make the yum sauce, whisk or blend all ingredients together till smooth. Adjust salt, pepper, and lemon/vinegar to taste. It can be stored in an airtight container in the fridge for up to 5 days. It will thicken up a bit as it sits.

Heat the water in a large skillet over medium-low heat. Add the sliced garlic. Allow the garlic to cook in the water for about a minute, or until the slices are sizzling (but not browning). Add the rice to the skillet and give it a good stir. Add the kale the skillet and cook, stirring frequently, until the kale is tender and bright green (about 3 minutes). Stir in the chickpeas. Mix all ingredients well, and then add lemon juice, salt, and pepper to taste (About a tablespoon of lemon, a generous pinch of coarse salt, and a few turns of pepper).

Plate the skillet mixture and lightly drizzle it with the yum sauce. Serve.

Note

Skillet recipe can be doubled. Onions, mushrooms, peppers, and zucchini all make great additions to this meal. Use sauce sparingly, as it is not low fat!

Source:  The Full Helping

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