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Jollof rice is a popular dish in West African countries. Enjoy with your favorite mixed vegetables or with meat. (Serves 4)

Ingredients

• 17 oz. beef, chicken, lamb, or mixed vegetables
• ¼ c. vegetable oil
• 4 large onions
• 6 large tomatoes, blended
• 6 cloves garlic, pressed
• 6 ¼ c. water or stock
• 2 T tomato paste
• 1 t ground white and black pepper
• Salt to taste
• 4 1/2 c. long grain rice

Directions

Boil meat with salt, pepper and some chopped onions in a medium pot until tender - approximately 20 to 45 minutes or more, depending the cut of meat. A pressure cooker can shorten the process if using beef. Reserve the...

A tasty summer soup recipe that's cool and refreshing. 

(Serves 4)

Ingredients

• 5 medium tomatoes, ripe
• 1 red pepper, quartered
• 1 green pepper, quartered
• 1 large cucumber, quartered
• 1 clove garlic, finely chopped
• 1/4 c. olive oil
• Juice from 1 small lemon
• Worcestershire sauce
• Paprika
• Salt and pepper to taste

Directions

Add tomatoes to blender and puree. Place the puree in a large glass or stainless steel bowl. Puree 3 of the 4 quarters of the peppers and cucumber and add to the tomato puree. Coarsely chop the remaining quarters into pieces (about 1/4 inch or smaller). Add pieces, olive oil, garlic, lemon...

This colorful soup is fresh and flavorful and is a Polish recipe. Enjoy on a hot day. 

(Serves 4)

Ingredients

• 5 beets, preferably with stems
• 1 cube of beef bouillon
• 2 cucumbers, peeled and grated or thinly chopped
• Bunch of scallions, chopped
• 4 c. plain yogurt
• 4 c. kefir
• Salt and pepper
• Fresh dill, chopped
• Hard boiled eggs

Directions

Remove, wash and dice beet stems. Peel and grate, or thinly chop, beet roots. Place in large pot. Add bouillon cube and water, just to cover. Boil until beets are tender. Cool. Add cucumbers, scallions, yogurt and kefir. Mix well. Season to taste with salt and pepper. Serve...

This nourishing, Spanish rice dish is lower in fat and includes chicken, turkey sausage, and clams. 

(Serves 4)

Ingredients

• 8 oz. boneless, skinless chicken breasts
• 4 oz. deli-fresh, smoked turkey sausage, cut into bite-size pieces
• 1 t olive oil
• 1/2 medium onion, diced
• 1 medium tomato, chopped
• 1/2 red bell pepper, diced
• 1/2 green bell pepper, diced
• 1 t sweet paprika
• 2 cloves garlic, chopped
• 2 T fresh parsley, chopped
• 1/4 t saffron
• 1 c. brown rice
• 1 c. low-sodium chicken stock
• 1/2 c. frozen peas, thawed
• 12 little neck clams

Directions

Simmer 3 cups water in a small saucepan over medium heat. Add chicken and cook...

Got ripe avocados? Try this simple and easy-to-make salad with a burst of lime flavor. 

(Serves 1)

Ingredients

• 1/2 t olive oil
• 1/2 t lime juice
• 1/2 carrot, shredded
• 1/2 c. cabbage, shredded
• 4 slices avocado

Directions

Whisk olive oil and lime juice together in a bowl. Add carrots and cabbage. Stir to coat. Gently fold avocado slices into salad. 

Amount Per Serving: Calories 141, Total Fat 9 g, Sodium 72 mg, Total Carbohydrates 14 g, Sugars 5 g, Fiber 6 g, Protein 2 g 

Printed in FLAVORS OF THE WORLD 2018 CALENDAR Healthy Recipes Submitted by UMass Memorial Health Employees

Serve this as a meal or as a side dish on Taco Tuesdays. 

(Serves 4)

Ingredients

• 1 16 oz. can black beans
• 1 16 oz. can kidney beans
• 1 16 oz. can white or pinto beans
• 1 16 oz. can corn
• 1 red pepper, chopped
• 1 yellow or green pepper, chopped
• 1 red onion, chopped
• 1/2 c. olive oil
• 1/2 c. balsamic vinegar
• 1 T lemon juice
• 2 T sugar
• 1 clove garlic, chopped
• 1/2 T chili powder
• 1/2 T cumin
• 1/4 c. fresh cilantro, chopped
• 1 dash hot pepper sauce, if desired

Directions

Rinse and drain beans and corn. Mix together and add red pepper, yellow or green pepper, and red onion. Whisk together olive oil, balsamic vinegar, lemon juice...

The recipe variations are endless. If the below doesn't suit your fancy, try vegan breakfast sausage, vegan cheddar cheese, or more veggies like tomatoes, red peppers, and spinach. 

(Serves 4)

Vegan Tofu Scramble Ingredients

• 2 T olive oil or vegan butter
• 1 small white onion, diced
• 1 c. mushrooms
• 2 cloves garlic, chopped
• 3 T nutritional yeast
• 1 t salt
• 1 t black pepper
• 1 t turmeric
• 1 t paprika
• ½ t cayenne (optional)
• 1 t allspice (optional)
• 1 green pepper, diced
• 1 block firm tofu

Directions

In a large frying pan, heat oil or butter under medium-low heat. Add onions, mushrooms, garlic, all seasonings and...

A little bit of cinnamon and ginger add wonderful flavor to this soup. 

(Serves 4)

Ingredients

• 3 ½ c. winter squash, any type, cooked
• 1 T olive oil
• 1 c. onion, chopped
• 1 T garlic, chopped
• 4 oz. roasted red pepper
• 3 c. chicken stock
• ½ c. dry white wine
• 2 T agave syrup
• 1 t cinnamon
• ½ t dried ginger
• Optional: 1 T reduced fat sour cream

Directions

Wash and cut squash in half. Spoon out seeds. Place face down on oiled 9x13' glass baking dish. Bake at 400°F for 50 to 60 minutes or until squash is cooked tender. When cool enough to handle, scoop squash out of shells and set aside. In a large nonstick skillet, heat...

Use this spice endlessly when looking for no-salt alternative flavoring.

Ingredients

• 2 teaspoons onion powder
• 1 teaspoon thyme
• 1 teaspoon garlic powder
• 1 teaspoon marjoram
• 2 teaspoons basil
• 1 teaspoon black or white pepper
• 1 teaspoon oregano
• ½ teaspoon cayenne pepper

Directions

Mix and store the above ingredients in an airtight container (a snack size zip storage bag works well). For chicken or turkey, use rosemary in place of cayenne pepper. When roasting meat or poultry, apply a layer of finely minced onions, carrots, green pepper and celery on top of meat before roasting. The layer of minced...