40 - Sunday, November 3, 1985 - North Shore News

Kidney beans form unexpected lunch treat

IF YOU’RE sweet on onions, as I am, it’s pretty
hard to keep it a secret. I use them freely.

the

ranger

by Eleanor Godley

But an advertisement in a
recent magazine gave me
some new and interesting in-
formation about the object
of my affection.

1 didn't know that every
true onion, regardless of size
or color, consists of nine
perfect inside rings. Also,
that a medium-sized onion
contains Vitamin C
equivalent to that of a ripe
orange, at the cost of only
38 calories!

_ They are also rich in po-
‘tassium, as well-as iron, cal-
cium and protein. Gosh.

s * *

When you’re’ at home
alone for lunch, what’s your
favorite? ‘Peanut butter?
Cold chicken? A tin of sar-
dines? Those are all good,

and go well with a book, but.

my all-time rave is a half can
of cold kidney beans, either
“with an oil-and-vinegar
dressing or.-some mayon-
. naise.

The other day I discovered
what some. other people do
with them.. The result is a
teal powerhouse,.
meal of the day:

"KIDNEY BEAN SALAD:
‘1s can of kidney ©
beans ~ (398mL)
Y2 an unpeeled English
cucumber, chopped
2. firm tomatoes, chopped
Y; cup ofcelery, ~

chopped (125mL)
.¥2 cup of green pepper,
- chopped (125mL)
¥2 cup of green onion,
chopped (125mL)
1¥2 cups chopped crisp
: lettuce (375mL) -
Ya cup toasted sunflower
seeds (1z5mL)

Y2 cup mayonnaise (125mL)

“1 tspn. chili powder (SmL) | §

Y2 cup grated cheddar
cheese : *(25mL)
6 slices bacon, cooked °
and crumbled ~
Combine -beans,
vegetables.:and .sceds, ther
bind with ‘the. chili-flavored
“mayonnaise (a really. inspired
touch), Pile it all into a glass
bowl -and> top. with cheese
. and bacon. (Because J like to
‘keep ‘mine for: several Iun-
ches, I ignore the lettuce.)
A couple of hearty rice
dishes were.a great find, too,
‘working well-as an occa-
‘sional vegetarian supper. or
as support to meat or
chicken:

BROWN] RICE WITH
VEGETABLES:
= 1 snedium onion, chopped
_2 Tbs. of margarine GOmL)

pore ANK BAKERG

FRANK BAKER'S
' 2for 1 FREE LUNCH & DINNER OFFER

Entrees include: Seafood, Chicken, Pastas, Specialties, Lamb & Steaks
You and your guest are invited to enjoy one
FREE LUNCH or DINNER ENTREE when a
second lunch or dinner entree of equal or
greater value is purchased. .

Up to $10” Value for Dinner

Up to $6” Value for Lunch

Valid every day — punch from 11:30 AM
and Dinner from 5:00 P

-AFrank Baker’

;Restaurant

"Cambie at 14th
Reservations
absolutely
necessary

' 874-0174

Qs eo om te

for any

2 cups of chicken

broth (500mL)
1. cup of brown
rice (250mL)

2 or 3 small zucchini,
unpeeled, cut in cubes
V2 green pepper, stripped
(or red, or both) —
1 medium tomato, chopped
a few broccoli flowerets
Ys cup of cream (60mL)
pepper, parsley, marjoram
or oregano to your taste
Saute the onion in
margarine,
seasonings and the broth and
bring to the boil. Cover,
teduce the heat to simmer,
and leave fo 45 minutes. Stir
in the zucchini, pepper strips
and broccoli, cover again,
cook until the vegetables test
tender. Add the cream and

the

add the rice, the

the tomato bits, toss and
taste for seasoning and
serve. If you plan to add bits
of cooked meat or chicken,
put them-in with the cream,
too, and allow a few minutes
for heating through.

BAKED RICE WITH
VEGETABLES:
% cup of raw brown
rice (180mL)
medium onion, chopped
Ths. of margarine (30mL)
cups of broth = (750mL)
Ib. of mushrooms,
coarsely chopped (0.49kg)
2-3 Tbs. margarine
(30-45mL)
1. cup of raw white
rice (250mL)
parsley, thyme, pepper,
oregano to your taste
want to try a little curry
powder?

Heat the oven to
350F(180C) while you saute
the onion in the margarine,
then add the seasonings and
the broth and bring to the
boil. Put the brown rice in a
casserole and pour this boil-
ing mixture over it. Stir,
cover and bake for 30
minutes. Saute the
mushrooms in the onion
pan, stir the rice in with
them. (and some chopped

= Whe

zucchini, broccoli, eggplant °f

if you like) and add this to

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Lf

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the brown rice. Stir, cover
and bake for another half
hour. When done, the rice
should be- tender and have

absorbed all the moisture, so
stir it and serve. You'd add
to this good winter dish's
value and charm with some

BELL Bill.

grated cheddar, or
Parmesan. ~

Try to make the rice
Basmati, it’s really delicious.

CITY
COUNCIL

STEWART Donna yo,
DAVIS Bob |
SHARP Barbara
~GALPIN Trudy —