–cod (size of 3 decks of cards, one-half pound)
–parsley (fresh if possible)
–salt and pepper
–long grain & wild rice (instant, boxed)
–coconut milk (1 can, lite)
–broccoli (1 bunch)
–pinto beans (1 cup, dried; soak overnight)
–onion (one-half, medium)
–Bac’n pieces (soy bacon)
–tomato sauce (one-half small can)
–chicken broth (non-fat, low sodium)
1 – Place the beans in a slow cooker. Add chicken broth about 2 inches over the top of the beans. Slice the onion and add to the cooker. Season with Bac’n pieces, tomato sauce, salt, pepper, and olive oil. Cook on low for 6 hours. Then keep on “warm” setting until time to serve dinner.
2 – Place the cod in a covered baking dish with a little clam juice. Season with salt, pepper, olive oil, and parsley. Set aside.
3 – Empty the box of long grain and wild rice into a covered baking dish. Important: Do NOT use seasoning packet. Add the entire can of lite coconut milk. Season with 1 teaspoon of salt. Microwave for 5 minutes on high; then microwave for 6 minutes on 50 percent power. Watch to be sure that the rice does not overflow.
4 – Cut the broccoli florets and stems from the stalk. Then break apart the remainder. Place in a covered baking dish. Season with salt, pepper, cayenne pepper, and olive oil. Microwave for 4 minutes on high.
5 – Microwave the cod for 6 minutes. Cod is done when it begins to break apart.
6 – Serve the dinner hot.
–cod, broccoli, and rice adapted from Real Simple; beans original.