I find the free boiling method better for white rice. Once the rice is cooked I rinse it briefly under cold water. If you are using an electric rice cooker, use 1- ¾ cups water per cup of white rice and 2 cups water per cup of long grain brown rice.

When cooking brown rice on the stovetop, I use a thick- bottomed pot with a good heavy lid; Le Creuset is ideal. Add rice to boiling water, bring water back to a boil, use a fork to scrape off the bottom of the pot, turn heat to simmer and cover well. I often put a full teakettle on top to insure no steam escaping. After cooking for 25-30 minutes I turn off the heat and let rice finish cooking for 5-10 minutes before serving. I also recommend using a fork to fluff your rice before serving up.

(10 servings)

• 1 ½ cups chopped yellow onions
• 1 ½ cups chopped celery
• pinch dried marjoram or basil
• 4 ½ -5 cups vegetable stock, hot
• 1 lb. bulghar pilaf
• pinch black pepper
• 3-4 Tbsp. chopped parsley

Wilt the onions and celery with the herbs until soft, it may be necessary to add some liquid. Stir in the bulghar and coat well. Add the hot stock, stir gently, and bring to a boil. Turn heat down to a gentle simmer, cover the pot and simmer until all liquid is absorbed, approximately 20-25 minutes. Resist the temptation to lift the lid. Your pilaf will cook much more evenly if you keep the lid closed. Before serving, fluff in the chopped parsley with a fork.

Per Serving: Calories: 331 Protein: 12gm Fat: 1gm

Carbohydrates: 74gm Sodium: 174mg

As with many of the grain side dishes that you’ll find here, this makes a lovely filling for a stuffed vegetable. (10 servings)

• 1 ½ lb. couscous (dry weight), approximately 4 cups
• ½ tsp. salt
• 1 tsp. black pepper
• 1 tsp. ground cumin
• 2/3 cup canned garbanzo beans, rinsed
• 1/3 cup currants
• 5 ½ cups vegetable stock
• ½ cup chopped parsley

Place the couscous in a large, shallow baking pan (11 x 15). Stir the spices and currants into the dry grain, making sure that the raisins aren’t stuck together and that the spices are evenly distributed. Sprinkle the beans on top without stirring them in. Bring the stock to a boil and pour over the grain, stirring gently with a fork just until mixed. Cover with a tight fitting lid immediately and place into a warm oven (200F). Let sit undisturbed for at least 30 minutes.

Before serving, fluff the grain gently with a fork while adding in the parsley. The couscous can be covered and held for a short while in the oven if needed.

Per Serving: Calories: 213 Protein: 7gm Fat: 1gm

Carbohydrates: 47gm Sodium: 524gm

(10 servings)

• 8 cups vegetable stock, hot
• 2 cups Golden Pheasant brand polenta

Bring about 2″ of water to boil in the bottom of a double boiler, reduce to simmer and maintain throughout cooking process. Place 8 cups of stock in the top of the double boiler and bring to a hard boil. Gradually sprinkle in the polenta, whisking constantly to avoid lumping. Cover and cook until the polenta is very soft and smooth, approximately 45 minutes. It is necessary to stir the polenta for a few seconds every 15 minutes or so during the cooking process.

Spray a cookie sheet with nonstick spray and spread the hot polenta out as evenly as possible. Refrigerate until the polenta is cool and firm. Cut into whatever shapes you would like and cook on a very hot grill or griddle that has been sprayed with nonstick spray.

Per Serving: Calories: 128 Protein: 3gm Fat: 1gm

Carbohydrates: 26gm Sodium: 672mg

I generally do not have much use for fat-free cheeses but the smoky flavor this cheese adds to the polenta is incredibly satisfying and makes such a nice contrast for a vegetable stew. (10 servings)

• 8 cups vegetable stock, hot
• 2 cups Golden Pheasant brand polenta
• 8 oz. Lifetime Fat-Free Hickory Smoked Cheddar Cheese, grated

Bring about 2″ of water to boil in the bottom of a double boiler, reduce to simmer and maintain throughout cooking process. Place 8 cups of stock in the top of the double boiler and bring to a hard boil. Gradually sprinkle in the polenta, whisking constantly to avoid lumping. Cover and cook until the polenta is very soft and smooth, approximately 45 minutes. It is necessary to stir the polenta for a few seconds every 15 minutes or so during the cooking process. After the polenta is creamy add the grated cheese and whisk until thoroughly melted. Once it is cooked the polenta can be held in this double boiler for a couple of hours but it may be necessary to add a bit of hot stock to maintain desired consistency.

Per Serving: Calories: 160 Protein: 10gm Fat: 1gm

Carbohydrates: 27gm Sodium: 865mg

This soup has always been popular at the hospital. Its fresh flavor and bright color is rejuvenating. (12-10 oz servings)

• 9 ½ cups vegetable stock
• 1 tsp. dried dill weed
• 1 ¾ cup chopped green cabbage
• 1 cup chopped kale (no stems)
• 1 ½ cup chopped yellow onions
• 3 ¼ cups chopped white potatoes
• 2 ½ Tbsp. cornstarch
• ¼ cup cold water
• 6 Tbl. lemon juice
• 2 ½ Tbsp. white sugar
• ½ tsp. salt
• 1 tsp. black pepper
• 4 cups cooked or canned beets with juices
• 1 tsp. Kitchen Bouquet

Combine vegetables and dill with the stock in a heavy-bottomed soup pot. Bring all to a boil and turn down to simmer. Cook the soup until the potatoes begin breaking apart, approximately 35-40 minutes. Stir cornstarch into cold water to dissolve and stir into simmering soup. Stir until the cornstarch thickens the soup. Stir in all other ingredients and cook just until heated through. Don’t cook too long at this point if you are using canned beets or the beets will lose all their color to the stock.

Per Serving: Calories: 92 Protein: 2gm Fat: 0gm Carbohydrates: 21gm Sodium: 795mg

(12-10 oz servings)

• 3 ½ cups chopped yellow onions
• 1 ½ Tbsp. minced fresh garlic
• 1 ½ tsp. dried oregano, dry toasted
• 14 oz. cooked chicken or turkey meat, roughly chopped
• 4 ½ cups canned crushed tomatillos
• 1 cup canned diced Anaheim chilies
• 7 cups chicken stock, hot
• 2 Tbsp. + 1 tsp lime juice
• ¾ cup chopped cilantro
• pinch ground black pepper

Wilt the onion and garlic with a little water in a covered heavy-bottomed stockpot. Remove lid and cook until most of the liquid is evaporated. Add oregano and cook until the onions are lightly browned. Add the poultry and heat through stirring often. Add tomatillos, chilies and hot stock. Bring to a boil and then turn to a simmer. Add lime juice, pepper and cilantro. Serve baked fatfree tortilla chips on the side and fatfree sour cream for a real treat.

Per Serving: Calories: 93 Protein: 9gm Fat: 3gm Carbohydrates: 9gm Sodium: 527mg

(12-10 oz servings)

• 1 Tbsp. ground cumin
• 1 Tbsp. chili powder
• 2 tsp. dry thyme
• 2/3 tsp. oregano
• 2 cups chopped yellow onion
• 1 ½ tsp. minced fresh garlic
• 1 1/3 cups chopped green peppers
• 1 ½ tsp. salt
• 1 tsp. black pepper
• 3 cups canned diced tomatoes, with juices
• ½ cup tomato puree
• 3 cups hot water or vegetable stock
• 3 cups canned red kidney beans, drained and rinsed
• 2 cups canned garbanzo beans, drained and rinsed
• 2 cups canned black beans, drained and rinsed
• 2 Tbsp. cornmeal

Toast all the spices together in a dry skillet over medium heat until just beginning to smoke. Transfer to a plate and set aside. Wilt the onion, garlic and green peppers with the salt and pepper in large covered heavy-bottomed stockpot with a little water. Remove the lid after the juices are rendered and cook off the excess liquid. Add the spices and cook 5 minutes, stirring often to prevent sticking and scorching. Add the tomatoes with juice, tomato puree and water. Cook another 10 minutes. Add the beans and cornmeal and cook all together 35-40 minutes. You may want to add more stock if holding to serve later.

Per Serving: Calories: 202 Protein: 2gm Fat: 2gm Carbohydrates: 39gm Sodium: 631mg

Serve with nonfat sour cream or nonfat yogurt cheese. (8-10 oz servings)

• 2 cups chopped yellow onions
• 1 Tbsp. minced fresh garlic
• salt and pepper to taste
• 2-3 Tbsp. white wine
• 1 quart vegetable stock
• 2 ½ lbs. frozen peas, thawed
• 2 cups nonfat milk
• 2-3 Tbsp. fresh mint or 1 ½ Tbsp. dried

Wilt the onions and garlic with a little salt and pepper in a covered pot over low heat. Remove the lid after the juices are rendered and cook off the excess liquid. Add the wine and cook off the alcohol, approximately 5 minutes. Add the vegetable stock and bring to a boil. Turn to a low simmer and add the peas. Cook until just heated through. Blend thoroughly and strain through a fine sieve. Heat the milk with the dried mint using the same pot you cooked the soup in. (If you are using fresh mint, heat the milk then add the mint to the already hot milk.) Add the blended soup back into the pot and stir well. Chill and taste for seasonings.

Per Serving: Calories: 135 Protein: 9gm Fat: 1gm Carbohydrates: 24gm Sodium: 441mg

(12-10 oz servings)

• 5 cups chopped yellow onions
• 1 tsp. salt
• 1 ½ Tbsp. garlic, minced
• 2 Tbsp. curry powder, toasted
• 4 cups roasted and peeled red peppers (jarred or fresh)
• 2 tsp. sugar
• 6 cups vegetable stock
• 5 Tbsp. flour, unbleached white
• 2 cups lowfat milk
• 1 cup roasted, peeled and diced red peppers

Wilt onions, garlic and salt on medium heat in a covered heavy-bottomed stockpot. Remove the lid after the juices are rendered and cook off the excess liquid. Add the curry spices and peppers. Cook together 5 minutes Add stock and cook together 20 minutes or so. Blend and strain through a fine sieve or chinois. Return to the heat and bring to a low simmer. Stir the milk into the flour and whisk into the hot soup. Simmer for 20- 30 mins until thickened. Stir in peppers and adjust seasonings.

Per Serving: Calories: 87 Protein: 4gm Fat: 1gm Carbohydrates: 17gm Sodium: 355mg

(10-10 oz servings)

• 12 cups water or unsalted vegetable stock
• ½- 3/4 cup shiro miso (white soybean paste)
• 1 oz. wakame or other seaweed, soaked, deveined, chopped
• ½ cup daikon, sliced thin batons, blanched
• 8 oz. tofu, cut in ¼ inch cubes*
• 2 scallions, sliced thin on diagonal

Place water or stock in a 4-quart pot and set a sieve over the pan. With the back of a large stainless spoon, rub the miso through the sieve, spooning some of the stock in as necessary to moisten the miso. Bring the soup to a simmer over moderate heat. Add seaweed, radish and tofu and simmer for 2 minutes. Pour into soup bowls and garnish with scallions. If the soup separates a little, just stir to recombine it. *Traditionally soft tofu is used in miso soup but if you are planning to hold the soup some before serving use medium or firm to keep the tofu from breaking up in the soup.

Per Serving: Calories: 32 Protein: 2gm Fat: 1gm Carbohydrates: 2gm Sodium: 1349mg