PARSLEYED COD IN CLAM JUICE / LONG GRAIN & WILD RICE IN COCONUT MILK / BROCCOLI WITH CAYENNE / PINTO BEANS WITH ONION – FAUX BACON – TOMATO IN BROTH

–cod (size of 3 decks of cards, one-half pound)

–parsley (fresh if possible)

–clam juice

–salt and pepper

–olive oil

–long grain & wild rice (instant, boxed)

–coconut milk (1 can, lite)

–broccoli (1 bunch)

–cayenne pepper

–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.

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