Chef Rock’s Recipes

Four tasty meals with a price tag that won't upset your stomach

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Black Beans and Rice With Tortillas

  • 2 small cans black beans
  • 1 large onion, diced small
  • 1 package of flour tortillas
  • 5 plum tomatoes, dice large
  • 1 cup white rice, cooked
  • juice of 1 lemon
  • fresh cilantro, to taste
  • 2 green onions, sliced
  • salt
  • pepper
  • additional seasonings you may have on hand-optional

In a small saucepan, combine beans, 1/2 the onion, about a 1/2 cup water and season. Cook over low heat for at least 5 minutes, longer (20 minutes) if you have time.

In a bowl, mix tomatoes, cilantro, remaining half of onion and seasoning.

Serve beans along side, rice and salsa with hot tortillas.

Fusili With Tomatoes and Spinach

  • 1 pound fusili, organic, whole wheat
  • 5 plum tomatoes, dice large
  • 1 bag of spinach
  • fresh basil leaves or dry Italian seasoning
  • oil
  • salt
  • pepper
  • 1 loaf of your favorite bread

Cook pasta according to the package directions, drain and cool under cold water, then drain. Toss with a bit of oil to prevent sticking and set aside.

Heat a large skillet, then add about 2 tablespoons of oil. Add tomatoes, spinach, basil, salt, pepper and sauté for about 3 minutes, until tomatoes are hot. Add pasta and toss until heated. Taste and adjust seasonings.

Serve with warm bread!

Potato and Onion Soup

  • 4 russet potatoes, large cut
  • 1 large onion, slice thin
  • 8 cups chicken broth
  • salt
  • pepper
  • 3 Tablespoons flour
  • 3 Tablespoons oil
  • broccoli (optional)
  • bacon (optional)

In a pot, over medium heat, sauté onions in oil until soft and season with salt and pepper.

Add flour and cook for about 2 minutes. Add broth and potatoes and simmer until potatoes are done. Taste and season.

Serve with crackers and top with  optional garnishes.

Vegetable Pot Pie

  • 1 yellow squash, medium dice
  • 1 zucchini, medium dice
  • 4 button mushrooms, quartered
  • 1 yellow onion, medium dice
  • 1 carrot, peeled and medium dice
  • 1 stalk of celery, medium dice
  • 4 cups of chicken broth
  • salt
  • pepper
  • oil
  • flour
  • additional seasonings
  • 1 prepared pie dough

Sauté vegetables, in oil until soft and season with salt, pepper and seasonings. Add flour and cook until a little brown. Add broth and cook for about 5-10 minutes.

Pour vegetables in a casserole dish and top with pie dough and bake until golden brown. Let stand for about 10 minutes before serving.

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