Farro with black eyed peas and peppers

1 cup uncooked farro
¼ cup olive oil
1 cup diced onion
1 cup diced carrot
3 cups diced red and green peppers
2 ¼ cup cooked black eyed peas
2-4oz cans mushroom pieces
2 cloves garlic smashed
Salt and pepper to taste
 
Cook farro according to package directions. 
 
Cook one cup dried black eyes peas that were soaked overnight in water.  This will be the 2 ¼ cups of cooked black-eyed peas.  It takes about ½ hour for them to cook and another 20-25 minutes for the farro to cook.  Once the black-eyed peas are cooked drain the water. 
 
In the meantime, peel, wash and dice the vegetables.  Drain the mushrooms.  In a large sauce pan or even a dutch oven heat the ¼ cup of olive oil.  Add the vegetables and saute till lightly browned.  Remove from heat.  Add the drained black-eyed peas and the cooked farro.  Add salt and pepper according to taste and mix all the ingredients together.  Pour in a deep dish and serve.  Enjoy!
 
This dish goes well with grilled chicken, fish like salmon, or turkey burgers. 
 
Weight of food 53oz. 
 
Nutrition Facts
Servings 53.0
Amount Per Serving
calories 30
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Potassium 86 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 2 g
 Protein 1 g

 

 

Fettuccine alfredo from scratch

1 pkg fettuccine 16 oz
3 tbs butter
3 tbs flour
1-12oz can evaporated milk
2 cups 2% milk
2.5 cups shredded pecorino romano
 
Boil the pasta according to package directions
 In a sauce pan, melt the butter and add the flour.  Stir to make a rue.  Add the evaporated milk gradually.  It will thicken quick.  Add the 2% milk and keep stirring till slightly thickened.  Towards the end add the shredded cheese.  Stir till well blended and melted.  If it’s too thick add a ladle of the pasta water and keep stirring till combined. 
Drain the pasta but keep some of the water.  In a large bowl mix the pasta and the alfredo sauce together till all the pasta is coated.  Enjoy1
 
Food weight 87oz=30C/oz
 
Nutrition Facts
Servings 87.0
Amount Per Serving
calories 30
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg
Sodium 60 mg
Potassium 27 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Sugars 1 g
Protein 1 g

 
 

Pear Gateau

1.3lbs d’anjou pears
Juice of one lemon
 
Cake:
3 eggs
¾ cup sugar
1 tsp vanilla
¾ cup 2% milk
2 tbsp butter melted
1 cup flour
 
Clean and slice the pears thinly.  Drench them in the lemon juice so they won’t brown
 
Cake:
 
Beat together the eggs and the sugar till frothy and white.  Add the milk and the melted butter and combine well.  Add the flour and beat till well mixed together.  Fold in the sliced pears making sure they are all well covered.  In a parchment lined cake pan, pour the batter in and bake in a preheated 350°F for almost 2 hours till well browned.  Remove from the oven. 
Sprinkle with a tablespoon of white sugar and burn it with a torch till melted and caramelized. 
 
Nutrition Facts
Servings 40.0
Amount Per Serving
calories 46
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 12 mg
Sodium 10 mg
Potassium 16 mg
Total Carbohydrate 9 g
Dietary Fiber 0 g
Sugars 5 g
Protein 1 g
 

    

Potato, broccoli, cauliflower soup

8 oz broccoli flowerettes
8 oz cauliflower
15oz diced yellow potatoes
5.4oz carrots diced (2 carrots)
1 cup diced onion
¼ cup olive oil
2 tsp crushed garlic
1 14oz can chicken broth
4 cups water
1 cup 2% milk
3 tbsp butter

Wash the vegetables. In a pot saute the onion and the garlic. Add the vegetables, the chicken broth and 4 cups of water. Salt and pepper to taste. Let it come to a boil, and let the vegetables cook till all soft. With and immersion blender, mash the vegetables till it’s creamy. Return to the heat, and add the milk and the butter. Let it come to a boil and lower the heat for about 5 minutes stirring constantly. Remove from the heat. Enjoy!

Nutrition Facts
Servings 68.0
Amount Per Serving
calories 23
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 2 mg
Sodium 7 mg
Potassium 63 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sugars 1 g
Protein 1 g