A recipe in the November issue of Food & Wine magazine inspired me to create this winter stew. It's terrific over wild rice, or with a whole-grain baguette.
2 tablespoons olive oil
4 garlic cloves, minced or pressed
2 medium leeks, white and pale green parts only, sliced
1 celery rib, sliced
3 medium carrots, diced
2 medium red bell peppers, diced
2 Serrano chile peppers, diced
10 shiitake mushrooms, diced
1 pound chopped butternut squash (approximately 3 cups)
6 cups vegetable broth
1 thick thyme sprig
1 teaspoon ground cumin
1 15-oz. can black beans, rinsed
1 cup frozen or fresh corn kernels
1 15-oz. can pumpkin puree
1 pound chopped cooking greens (mustard, turnip, collards, spinach or kale; approximately 6 cups)
Freshly ground black pepper
Heat the oil in a large, heavy pot. Add garlic, leeks, celery, carrots, bell peppers, Serrano peppers, and mushrooms. Sauté over medium heat for 5 minutes. Add squash, broth, thyme, and cumin, stir well, and bring to a boil. Reduce heat, cover, and simmer for 45 minutes.
Discard the thyme sprig from the soup. Add the black beans, corn, and pumpkin, and stir well. Add greens, stir, bring to a boil, and reduce heat. Cover and simmer over moderately low heat, stirring occasionally, until greens are tender, about 35 minutes. Season the soup with pepper and serve. Makes about 11 servings.
Per 1-cup serving: 151 calories, 3 grams fat, 27 grams carbs, 7 grams fiber, 6 grams protein.
San Diego Salsa
6 tomatoes, peeled
2-8 chile peppers, chopped
1/2 white onion, diced
1 cup cilantro, chopped
1 tsp. salt
In a blender, combine 4 tomatoes with chile peppers and the juice of one lime until liquified. Transfer to a bowl and stir in onion, cilantro, salt, and the remaining two tomatoes, diced. Refrigerate overnight to allow flavors to mix. Serve with tortilla chips.
Chicken Marinade With Beer
1 can or bottle (12 ounces) beer
1/3 cup Dijon mustard
1/3 cup reduced-sodium soy sauce
2 tablespoons fresh lemon juice
1 onion, chopped
4 cloves garlic, chopped
1 teaspoon hot sauce
1 teaspoon salt (kosher or sea)
Whisk ingredients together with freshly ground pepper and marinate chicken overnight. For best results, grill over charcoal with 2 cups wood chips (hickory or mesquite work well) which have been soaked in 24 ounces of beer for an hour. For best results, cover the grill while cooking to enhance the wood smoke flavor.
These are so easy to make... and really good.
Oat Bran Muffins
2 apples, chopped, or 2 cups of berries or other fruit (frozen or fresh)
3 cups whole-wheat flour
1 cup oat bran
1/2 tablespoon baking soda
1 teaspoon cinnamon
1 teaspoon nutmeg
1 12-oz. can frozen juice concentrate
Heat oven to 325 degrees. Spray muffin pan with canola oil. Thaw juice concentrate in a mixing bowl. Add flour, oat bran, baking soda, cinnamon and nutmeg (and some water if the batter's too thick). Mix just enough to moisten all ingredients. Divide batter between 12 muffin cups and bake until lightly browned, 25-30 minutes.
My girlfriends and I are planning a camping trip for Memorial Day weekend (to Joshua Tree! I'm excited! I've never been), and we're splitting up meal duties. I'm taking three meals - a breakfast, a lunch, and a dinner. I'd like to know if anyone has ideas for camping-friendly healthy recipes. I haven't done much outdoor cooking, and I'm kind of drawing a blank. We probably won't have a grill - just a fire - so it's food-on-sticks, I guess, or canned stuff.
I'm thinking of something along the lines of canned black beans, feta cheese and onions in pita pockets for lunch. But maybe that's too boring / not filling enough for my girls. Low-fat hot dogs roasted over the fire? I don't know. Who has other solutions? And what the hell do I serve them for breakfast? Personally, I would say Luna bars, but I'm thinking that won't cut it... ;)
Does anyone know of any books that serve as a herb and spice guide? I have quite a nice stash of herbs, but most of them are only used for specific recipes, and I would rather cook on the fly with the ingredients I have, than have to plan recipes for each meal. ANyway, I have a little bookmark that classifies some of the more popular herbs and spices into regional cooking, but I'm looking for a more in depth guide about which ones taste well with which, and what foods. FOr example, tonight I have a lot of produce, and I'm making some sort of Italian noodle dish- quartered cherry and grape tomatoes, broccoli florets, mushroom, and garlic over whole spelt angel hair pasta. And I really can't think of yummy herbs to add a little more flavor. Fresh basil comes to mind, but I only have dried (which tastes completely different). Anyway, I'd love some suggestions about some sort of herb guide that I could purchase- it would be nice to add another reference book for the kitchen.
This isn't exactly a recipe, but whatever. It's a nice way to get a quick, healthy meal.
Leftover cut-up chicken breast
whole wheat pita pockets or whole wheat soft tortillas
hummus (or your choice of dressing)
Most of these ingredients are something that I usually have on hand, so it makes a nice quick meal as I'm running out the door, and it definitely beats PB&J sandwiches! If you want to dress it up a bit for a light summer dinner, you could add sliced purple onions, mushroom, alfalfa sprouts, sliced tomato, or anything else that appeals to you. Just don't plan for too many ingredients, because you really can't stuff a lot into the pita pockets. For a meal, serve with a yummy soup.
Crossposted a few places in hopes of getting more answers...
first time poster and wanted to keep this community going.
i found this yummy and quick recipe in march edition of 'shape' magazine. it's pretty simple but low fat and so delicious. here it is:
prep time: 15 min
cook time: 30 min
2 teaspoons olive oil
1 cup chopped red onion
2 yellow peppers, cored, seeded and cut into bite-sized wedges
4 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander*
1/2 teaspoon curry powder
6 cups chicken broth
4 plum tomatoes, chopped
1/2 teaspoon cayenne pepper
1/2 cup whole-wheat couscous*
salt to taste
heat oil in a large saucepan (i used a pot) over medium heat. add next 6 ingredients and sauté for 5 minutes. add chicken broth, tomatoes and cayenne pepper and gring to a boil.
reduce heat to low and simmer, partially covered for 20 minutes. stir in couscous; simmer for 5 minutes more or until couscous is tender. season with salt to taste.
* i substituted the ground coriander with fresh coriander that I added to the soup during the simmer stage.
* i used quinoa instead of couscous
yummy and light - perfect for spring!
I've been cooking this pretty frequently lately because it's so versatile. For instance, you can use quinoa or any other grain you like instead of the couscous. When I made it last night, I discovered I was out of black beans, so I used a head of broccoli and a can of garbanzo beans instead. I also like the recipe because the pepper plants in my back yard put out fruit faster than I can eat it!
Caribbean Black Beans
1 cup dry couscous
1½ cups vegetable broth
½ tablespoon olive oil
½ medium onion, peeled and chopped
12 cloves garlic, peeled and minced
1 organic green bell pepper, cut in short, thin strips
8 chile peppers (jalapeno, Serrano, habenero, etc., to taste), minced
2 cans black beans, drained and rinsed
1 tablespoon lime juice
5 to 10 dashes of hot pepper sauce (such as Tabasco, to taste)
½ cup cilantro, rinsed and chopped (optional)
Place couscous in a large Tupperware container. Heat 1¼ cups vegetable broth to boiling (reserve the other ¼ cup for later use) and pour over the couscous, stirring once to make sure that the liquid is evenly distributed. Cover tightly and set aside for at least 10 minutes.
In a large saucepan, heat oil over medium high heat until hot but not smoking. Add onion, garlic, bell pepper and chile peppers and sauté for 2 minutes or until onion is soft and transparent. Add black beans, lime juice, remaining ¼ cup vegetable broth, and hot pepper sauce. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 5 minutes. Stir in cilantro.
Fluff the couscous with a fork. Serve 1 cup of the black bean mixture over ½ cup of cooked couscous. Makes 6 servings.
Okay, I'm a geek, and looking for co-challengers!
Hi guys! Just wanted to point out to everyone the new community I've started lowsodiumdiet
to specifically focus on those of us trying to lower their sodium intake, either for medical reasons or just health related. If this is you, then feel free to join!
(cross-posted to other related communities. Sorry if you get multiple posts!!)