This may not be to everyone's taste, but it is healthy, easy, and fairly inexpensive. I'm not certain on some of the measurements, since I never measure anything...:
one medium onion, chopped small
one small box mushrooms, chopped (and cleaned, obviously)
one yellow bell pepper, chopped
one orange bell pepper, chopped
4-5 small roma tomatoes, chopped
one 15-o can of kernel corn, drained
one part whole grain brown rice
one part quinoa
one part barley (medium)
one part lentils
season with spices -- I like salt, pepper, red pepper, thyme, rosemary, and oregano
Put all of this in a crockpot and fill with water. Cook 8+ hours (I usually do overnight, around 12, but I don't think it matters much after some point). On the "one part" ingredients, I think it's probably about 2/3rds of a cup each, but I never really measure. Note -- these ingredients all expand... don't use too much or you get a mess .
Once it's cooked, I usually cook a package of extra-lean ground turkey until it's browned and add on top with mozzarella cheese (not the nasty low-fat stuff). You can skip the turkey/cheese part, but it is pretty good .
Oh, yeah -- this makes sort of a lot. Maybe enough for 6? I usually wind up bringing it to work for lunch for 8-9 days, along with dried veggies/fruit. It is better fresh, though.
This isn't what I'd call a healthy recipe but it's SO good. I'm a grilling snob but this is easy and relatively cheap. Pork butt is like $1.50/lb all the time. You can divide it up and freeze in smaller portions.
Ultimate Cheater Pulled Pork
Makes 12 to 14 servings
* One 5- to 6-pound boneless Boston butt pork roast or same weight of boneless country-style pork ribs
* 1/4 cup Cheater Basic Dry Rub (recipe follows) (you can buy a commercial rub for pork too)
* 1/2 cup bottled smoke
* Barbecue sauce of your choice(We use Stubbs, it's probably the most healthy bbq sauce)
1. Cut the pork butt into medium (2- to 3-inch) chunks (the ribs don't need to be cut up).
2. Put the pieces in a large slow cooker (at least 5 quarts). Sprinkle the meat with the rub, turning the pieces to coat evenly. Add the bottled smoke.
3. Cover and cook on high for 5 to 6 hours or on low for 10 to 12 hours, until the meat is pull-apart tender and reaches an internal temperature of 190 F.
4. Using tongs and a slotted spoon, transfer the meat to a rimmed platter or baking sheet. Let rest until cool enough to handle. Pull the meat into strands. It should shred very easily. Serve the barbecue piled on buns with your favorite barbecue sauce.
5. To serve the barbecue later, cover and refrigerate the meat when it has cooled. Pour the meat juice into a separate container and refrigerate. Before reheating the juice, skim and discard the congealed fat layer on the top.
6. To reheat the barbecue, place it in a saucepan moistened with some of the reserved juice. Gently heat the meat on medium-low, stirring occasionally. Or, place it in a covered casserole with some of the reserved juice and heat in a 350 F oven for 20 to 30 minutes.
7. While the meat warms, combine the barbecue sauce and some of the additional reserved meat juice in a saucepan. Heat through and serve with the barbecue.
Cheater Basic Dry Rub
Makes about 2/3 cup
* 1/4 cup paprika
* 2 tablespoons kosher salt
* 2 tablespoons coarsely ground black pepper
* 1 tablespoon garlic powder
* 1 tablespoon dry mustard
1. Combine all the ingredients in a jar with a tight-fitting lid. Shake to blend.
I like to rock n' roll all night and *part* of every day. I usually have errands... I can only rock from like 1-3.