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Phase 2 Recipes


Legumes and Grains 

Legumes and grains are often used together in recipes (for example, beans and rice) so I’m putting them on the same page here.


Pasta is a grain, but Pasta Recipes are on a separate page.


See these pages for other recipes using legumes:

Phase 1 Soups

Phase 2 Soups

Phase 1 Legumes

Bean Salads for All Phases

Crock Pot

Homestyle Squash and Pinto Beans (served over brown rice)

Makes 4 servings. From http://www.pcrm.org/health/recipes: Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. Serve with a salad and fruit wedges.


1/4 cup vegetable broth (or more, as needed, to sauté in)
1/2 cup chopped onion
2 teaspoons minced seeded jalapeno pepper
2 garlic cloves, minced
1 cup (1/2-inch-thick) sliced yellow squash
1 cup (1/2-inch-thick) sliced zucchini
1  can (16-oz) pinto beans, drained
1 14.5-ounce can diced tomatoes, undrained
3 thyme sprigs
2 cups hot cooked brown rice


Heat broth in a large skillet over medium-high heat. Add the onion, jalapeno, and garlic, and sauté 2 minutes. Stir in squash and zucchini, and sauté 2 minutes. Add beans, tomatoes, and thyme; cover, reduce heat, and simmer 10 minutes. Discard thyme. Serve over the brown rice.

Barley Primavera

Recipe sent to me by Michelle Madsen: Real easy and tasty. My kids love it.


1 large onion chopped fine

2 medium carrots chopped fine

1 tbsp. olive oil

1 can of chicken broth (low fat or fat free) or veggie stock

About 3/4 cup of pearled barley


Sauté veggies in medium sauce pan med heat for 10 minutes. Add stock and barley, simmer 20 to 30 minutes, or until stock absorbed. (Taste the barley, and if it's still a little too al dente for you, add a little water and let it cook more, as barley can be different sizes.

Curried Barley

Four side-dish servings. Source: Better Homes and Gardens. Prep: 10 min. Cook: 18 min.


2 cups water

2/3 cup quick-cooking barley

1/2 cup chopped carrot

1/2 cup chopped onion

1 1/2 teaspoons instant chicken bouillon granules

1 teaspoon curry powder

1 tablespoon toasted sliced almonds

1 tablespoon snipped fresh parsley

Fresh parsley (optional)


In a medium saucepan, stir together the water, barley, carrot, onion, chicken bouillon granules, and curry powder.


Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until barley is tender. Uncover; cook for 3 to 5 minutes more or until desired consistency. Stir in almonds and snipped parsley. If desired, garnish with fresh parsley.


Calories: 141, total fat: 2g, sodium: 343mg, carbohydrate: 28g, fiber: 4g, protein: 4g

See Crock Pot Recipes for other recipes using barley.

Kasha with Cabbage


Makes about 2 1/2 cups. From http://www.pcrm.org/health/recipes: Toasted buckwheat groats are known as “kasha” and have a distinctive hearty flavor that goes well with cooked cabbage. Look for kasha in natural food stores and some supermarkets.


2 teaspoons olive oil

1/2 cup kasha

2 cups finely chopped cabbage

1 cup vegetable broth or water

1/4 teaspoon salt


Heat oil in a large saucepan. Add kasha and shredded cabbage and cook over medium high heat, stirring constantly, for 1 minute.


Stir in vegetable broth and salt. Cover and simmer until kasha is tender and all the liquid is absorbed, about 10 minutes.

Broccoli with Kasha and Black Bean Sauce
Makes about 8 cups. From http://www.pcrm.org/health/recipes.


1 large bunch broccoli
4 cups boiling water
2 cups kasha (use buckwheat groats for a milder flavor)
1/2 teaspoon salt
1 15-ounce can black beans, drained
1/2 cup roasted red pepper
2 tablespoons lemon juice
2 tablespoons tahini
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 cup chopped fresh cilantro


Cut off broccoli stems. Cut or break the tops into bite-sized florets. Peel the stem with a sharp knife, then slice it into 1/2-inch thick rounds. Set aside.


Into the water in a large saucepan, place kasha and salt. Cover and simmer for about 10 minutes, or until all the liquid has been absorbed.


While kasha is cooking, combine and purée all the remaining ingredients in a food processor or blender.


Just before you are ready to eat, steam broccoli over boiling water for about 5 minutes, or until it is bright green and just tender.


Place a generous about of kasha on each serving plate, then top with steamed broccoli and black-bean sauce.

Garlic and Olive Oil Rice

Four servings. Low Fat. From www.unclebens.com.


1 packet Boil-In-Bag Brown Rice

1 clove fresh garlic, minced (or 1/2 teaspoon minced garlic from jar)

1 tablespoon olive oil

1/8 teaspoon red pepper flakes (optional)

1/4 teaspoon salt

1 tablespoon fresh, chopped parsley

1/4 cup fresh grated Parmesan cheese

1/4 cup chopped tomato


Cook rice according to package directions. Sauté garlic and red pepper flakes in olive oil until garlic is slightly golden. Remove from heat. Stir in parsley and salt. Add rice and half the Parmesan cheese to skillet and combine well. Sprinkle remaining Parmesan cheese over rice and top with tomatoes.

Baked Brown Rice with Herbs


1 cup uncooked brown rice

1/2 cup finely chopped onion

1 clove garlic, diced fine

1 3/4 cups chicken stock (or 1 can fat free chicken broth)

1/2 teaspoon basil

1/2 teaspoon rosemary

1 teaspoon salt

1/2 teaspoon black pepper

1 bay leaf

1 tablespoon trans fat free margarine

1 tablespoon olive oil


Combine all ingredients in a medium sized casserole. Cover tightly and bake for 18 minutes or until all the liquid is absorbed. Remove bay leaf and stir before serving.

Salsa Rice
An easy, quick side dish if you have some leftover brown rice, or you can cook the rice from scratch. A Dr. Weil recipe.


For each serving, use:


1/2 cup cooked brown rice
2 tablespoons of your favorite salsa (no sugar added)


Just mix the salsa into the rice. If using cold, leftover rice, heat in microwave just before serving.

Rice with Peas and Tomatoes

Six servings. This classic soft rice dish is fast and simple to make. The seasonings make up for the lack of butter or cheese.


1-3/4 cups fat-free chicken broth

1 cup long-grain brown rice

8 ounces canned tomatoes in juice

4 cloves garlic, chopped

1 cup frozen green peas

1 teaspoon Italian seasoning

Dash pepper

1/2 cup chopped green onion


In medium saucepan, bring broth to a boil. Add rice; cover, reduce heat, and cook 50 minutes, until rice is tender.


Meanwhile, cut up tomatoes; reserve 1/4 cup juice. Combine tomatoes, the 1/4 cup tomato juice, garlic, peas, Italian seasoning, and pepper in a large skillet. Sauté over medium heat five minutes. Let set while rice cooks.


When rice is done, stir into tomato mixture. Heat five to six minutes, until hot. Serve sprinkled with green onion.

Artichoke and Kidney Bean Paella

From www.bettycrocker.com: A meatless twist on a traditional Spanish stovetop dish.


1 tablespoon olive oil

1 medium onion, chopped (1/2 cup)

2 garlic cloves, finely chopped

1 can (14 ounces) vegetable broth

1 cup uncooked brown rice*

1 cup frozen green peas

1/2 teaspoon ground turmeric

2 drops red pepper sauce

1 can (15 to 16 ounces) dark red kidney beans, rinsed and drained

1 jar (6 ounces) marinated artichoke hearts, drained



Heat oil in 12-inch skillet over medium-high heat. Cook onion and garlic in oil 3 to 4 minutes, stirring frequently, until crisp-tender.


Stir in broth and rice. Heat to boiling; reduce heat. Cover and simmer 15 minutes.


Stir in remaining ingredients. Cook uncovered 5 to 10 minutes, stirring occasionally, until rice and peas are tender.


*Note: Original recipe called for regular long grain rice.

Spring Vegetable Paella

From www.bettycrocker.com: No special pans required! Experience authentic-tasting paella with fresh vegetables, rice, and saffron seasonings. It's quick and easy!


Makes 6 servings and has a whopping 20 grams of fiber per serving.


1 lb asparagus, cut into 2-inch pieces

3 cups broccoli flowerets

2 teaspoons olive or canola oil

1 medium red bell pepper, chopped (1 cup)

2 small zucchini, chopped (1 1/4 cups)

1 medium onion, chopped (1/2 cup)

4 cups cooked brown rice

3/4 teaspoon salt

1/4 teaspoon ground tumeric

2 large tomatoes, seeded and chopped (2 cups)

2 cans (15 or 16 ounces each) garbanzo beans, rinsed and drained

1 pkg. (10 ounces) frozen green peas, thawed


Cook asparagus and broccoli in enough boiling water to cover in 2-quart saucepan about 4 minutes or until crisp-tender; drain.


Heat oil in 10-inch skillet over medium-high heat. Cook asparagus, broccoli, bell pepper, zucchini and onion in oil about 5 minutes, stirring occasionally, until onion is crisp-tender.


Stir in remaining ingredients. Cook about 5 minutes, stirring frequently, until hot.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

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