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Category: High Fiber

Chicken & Leeks Braised in Wine

Chicken & Leeks Braised in Wine

Cooking spray
8 chicken thighs, skinned (about 2 lb.)
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
4 leeks, cut diagonally into 2-inch pieces (about 2 1/4 lb.)
1 tsp. ground coriander
1 (3-inch) cinnamon stick
2 C. Riesling or other slightly sweet white wine
1 tsp. sugar
2 bay leaves
2 fresh oregano sprigs
2 garlic cloves, peeled
1 (1 x 5-inch) orange rind strip
3 C. diced seeded peeled tomato
1 T. chopped fresh oregano
1 T. chopped fresh parsley

Cut diagonally into 2-inch pieces, the leeks soften and develop a delicate flavor but remain intact for a nice presentation. The Greek flavors in this dish call for a salad of crisp lettuce, cucumber, tomato, and feta topped with a lemon-mint dressing. Rice or oven-baked potatoes would complete the meal. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with 1/2 tsp. salt and 1/4 tsp. pepper. Add the chicken to pan; sauté 4 minutes on each side. Remove from pan. Add leeks to pan; sauté 4 minutes or until browned, turning once. Remove from pan. Add coriander and cinnamon; cook 30 seconds. Add wine and next 5 ingredients (wine through rind), and bring to a boil. Cover, reduce heat, and simmer 3 minutes. Add leeks. Cover and cook for 5 minutes. Add chicken. Cover and cook 8 minutes. Add tomato; bring to a boil. Uncover and cook 10 minutes, stirring often. Remove cinnamon, bay leaves, and rind. Stir in 1/4 tsp. salt, 1/4 tsp. pepper, and chopped oregano. Sprinkle each serving with parsley.

Yield: 4 servings
Serving size: 2 thighs, about 2 leek pieces, and 1/2 C. sauce

Calories: 357
Fat: 6.6g
Fiber 6.8g

Grilled Spicy Turkey Tenderloin

Grilled Spicy Turkey Tenderloin

1 tsp. chili powder
1 tsp. cumin
1 tsp. salt
1/4 tsp. cayenne pepper
1 Pound Turkey Tenderloins
1/3 C. onion chopped
1 jalapeño pepper seeded and minced
2 tsp. olive oil
1 Can (15-oz.) black beans rinsed and well drained
1 Can (8 3/4-oz.) corn drained
1/3 C. tomato chopped
2 T. fresh cilantro chopped
1 lime quartered

In small bowl, combine chili powder, cumin, salt and cayenne pepper; sprinkle one half of mixture over turkey. In medium, non-stick skillet over medium-high heat, sauté onion and jalapeño pepper in oil 2 to 3 minutes, or until onion softens. Add beans, corn, tomatoes, remaining chili powder mixture and cilantro. Cook 25 to 30 minutes or until mixture is heated throughout. Meanwhile, preheat charcoal grill for direct-heat cooking. Grill 15 to 20 minutes or until meat is no longer pink in center and meat thermometer reaches 160 degrees F. Allow tenderloins to stand 10 minutes before serving. To serve, squeeze lime wedge over each serving.

Yield: 4 Servings
Serving Size: 4oz. Turkey & 3/4 C. Corn-Bean Relish

Calories: 270
Fat: 4.5g
Fiber: 8g

Notes: Turkey Tenderloins are part of the turkey breast, cut off the bone. I get Foster Farms brand in my local stores, which run about 120 calories for 4 onces of meat. I like this recipe served with a cold vegetable salad of some kind. Chopped cucumber salad with non fat yogurt and a bit of ground coriander is especially nice, but any cool side dish would complement the warm relish and grilled turkey.

Sweet and Sour Main Dish Beans

Sweet and Sour Main Dish Beans

1/2 lb. extra lean beef
1 Onion, diced
2 (16oz.) cans Vegetarian Baked Beans, drained
1 (8oz.) can Tomato Sauce
2 tsp. chopped Garlic
1 tsp. Worcestershire Sauce
1 tsp. Chili Powder
1/2 tsp. dry Mustard
dash Tabasco
1 (8oz.) can Pineapple Tidbits in juice, drained

Spray a skillet with non stick cooking spray. Brown meat and onion. Add remaining ingredients and simmer, uncovered, 10 minutes.

Yield: 4 servings
Serving Size: 1 C.
Calories: 308
Fat: 6g
Fiber: 10.2g

Black Bean & Chicken Tostadas

Black Bean & Chicken Tostadas

1 T. chili powder
1/2 tsp. salt
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
6 (6-inch) corn tortillas
1 (15-oz.) can black beans, drained
1 T. Dried-Chile Puree
3/4 C. Tomatillo Puree
1/3 C. chopped green onions

Preheat grill or broiler. Combine chili powder and salt; rub over both sides of chicken. Place chicken on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until done. Cool slightly, and coarsely chop. Preheat oven to 350°F. Place tortillas directly on middle rack in oven. Bake at 350°F for 7 minutes (tortillas should be slightly pliable). Mash beans in a microwave-safe bowl to desired consistency; stir in Dried-Chile Puree. Microwave at high 30 seconds or until hot. Divide bean mixture evenly among tortillas; top with chicken. Spoon 2 T. Tomatillo Puree over chicken; sprinkle each with about 1 T. onions.

Yield: 6 servings.

Calories: 215
Fat: 2.5g
Fiber: 4.4g

Bean Enchiladas

Bean Enchiladas

1/4 pound dried pinto beans
8 C. water
2 cloves garlic, minced
1 bay leaf
1/8 tsp. salt
1/2 C. water
2 tsp. chili powder
1/4 tsp. pepper
12 corn tortillas
1 C. shredded reduced-fat cheddar cheese
1/4 C. nonfat sour cream
1/4 C. green onion, chopped
Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 C. green onions, chopped
2 tsp. chili powder
1 tsp. ground cumin
1/4 tsp. dried oregano
1 clove garlic, minced

Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours or overnight. Drain and return beans to the pot. Add 8 C. water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Meanwhile, combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes. Drain beans and remove the bay leaf. Mash beans and add 1/2 C. of the Spicy Tomato Sauce, 1/2-C. water, chili powder and pepper. Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 C. of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.

Yield: 6 servings
Serving Size: 2 enchiladas

Calories: 303
Total fat: 5
Dietary fiber: 4 grams

Picadillo With Rice

Picadillo With Rice

1 large onion, finely chopped
2 cloves garlic, finely chopped
1 1/2 tsp. ground cinnamon
1 tsp. dried oregano
1 tsp. dried oregano
1 tsp. ground cumin
1 lb. extra-lean ground beef
1 can (14.5 oz.) recipe-ready diced tomatoes in juice
2 T. tomato paste
1/4 C. dark seedless raisins
1/3 C. stuffed green olives, sliced
1/2 tsp. salt
3 C. hot cooked brown or white rice

Lightly coat large nonstick skillet with cooking spray. Place over medium heat. Add onion; cook until softened, about 3 minutes. Add garlic, cinnamon, oregano and cumin; cook 30 seconds. Add beef; cook, stirring to break up clumps of meat, until beef is lightly browned, about 3 minutes. Stir in tomatoes with juice, tomato paste, raisins, olives and salt. Heat to boiling over medium-high heat, stirring occasionally. Lower heat; simmer, covered, stirring occasionally, for 30 minutes. Serve over rice.

Yield: 6 servings
Calories: 301
Fat: 9g
Fiber: 4g

Honey-Mustard Chicken w/ Veggies

Honey-Mustard Chicken w/ Veggies

4 small carrots, peeled, halved lengthwise and cut crosswise into 1-inch-thick half-moons
3 medium-size parsnips, peeled, halved lengthwise, sliced
2 heads Belgian endive, trimmed, cut into 1-inch pieces
2 onions, each cut into 8 wedges
2 T. vegetable oil
1 tsp. salt
1/2 C. honey-mustard
2 T. fresh lemon juice
1/2 tsp. dried thyme
1/2 tsp. dried thyme
3 large skinless chicken breast halves on bone (2 1/2 lb. total), fat trimmed, each cut in half
4 medium-size zucchini (about 2 lb.), cut into 1 1/2-inch pieces
2 C. chopped broccoli rabe

Heat oven to 400°. Place carrots, parsnips, endive and onions in very large bowl. Add oil; toss to coat. Transfer to large roasting pan. Season with 1/2 tsp. salt. In small C., mix honey-mustard, lemon juice and thyme. Remove 3 T.; reserve. Place chicken on top of vegetables. Sprinkle with remaining salt. Brush with the 3 T. honey-mustard mixture. Bake in 400° oven 25 minutes. Remove pan from oven. Add zucchini. Increase temperature to 450°. Bake in 450° oven 10 minutes. Remove chicken to platter; keep warm. Stir remaining honey-mustard mixture into vegetables in roasting pan. Bake in 450° oven 10 minutes. Meanwhile, steam broccoli rabe until tender, 2 to 3 minutes. Divide vegetables among plates. Serve with chicken and broccoli rabe.

Yield: 6 servings
Calories: 348
Fat: 12g
Fiber: 4g

Black Bean Chili

Black Bean Chili

1 lb. Dried black beans
Water to cover
2 T. Chili powder
2 Onions, chopped
2 Carrots, chopped
2 Cloves garlic, minced
2 Stalks celery, chopped
1, 28 oz. Can plum tomatoes, undrained
1 Orange, quartered (unpeeled)
4 Chicken bouillon cubes
2 tsp. Tabasco sauce
2 tsp. Cumin or to taste
1/2 C. Chopped Italian parsley

Soak the beans overnight, drain and rinse. Cover the beans with water in a large pot, bring to a boil and simmer 1 hour. Add the remaining ingredients except the parsley and simmer for 1 1/2 hours or until the beans are tender, adding more water if needed. Remove the orange quarters and serve over cooked whole grains if desired; sprinkle with parsley.

Yield: 6 Servings
Serving Size: ~ 1 1/2 C.

Calories: 274
Fat: 1.3g
Fiber: 5.3g

Notes: I know it sounds weird to add the orange like that. You can’t taste the orange, but it adds a certain something that everyone likes and no one can name.

Lemon Chicken & Vegetables

Lemon Chicken & Vegetables

1/4 C. fresh lemon juice (1 lemon)
1 T. finely chopped, peeled fresh ginger
1 T. soy sauce
1 T. sugar
1 T. cornstarch
6 boneless, skinless chicken breast halves (about 1 1/2 lb. total), cut into 1-inch chunks
6 oz. linguine
2 T. olive oil
2 cloves garlic, sliced
2 cloves garlic, sliced
1/8 tsp. red-pepper flakes
3/4 lb. cherry tomatoes
1/4 tsp. salt
1/4 tsp. salt
6 C. shredded romaine lettuce
Garnish:
2 scallions, trimmed and finely chopped
1/4 C. finely chopped fresh cilantro
6 C. green beans, steamed

In steam-proof dish or glass pie plate, stir together the lemon juice, ginger, soy sauce, sugar and cornstarch. Add chicken; stir to coat. Let stand at room temperature for 20 minutes. Place dish with chicken and marinade on rack over 1 inch of water in wok or very large, deep skillet with lid. Heat water to a simmer over medium heat. Cover tightly; steam 5 minutes. Turn off heat and uncover. With tongs, turn chicken over . Cover and steam over medium heat until chicken is opaque, another 5 minutes.Meanwhile, cook linguine in a large deep pot of lightly salted boiling water until al dente, firm yet tender. Drain well. In large skillet, heat oil over medium heat. Add garlic; sauté for 1 minute. Add pepper flakes and tomatoes; cook until tomatoes just start to break up, about 3 minutes. Add linguine and salt; toss to mix. Place romaine on plates. Top with chicken and sauce. Divide linguine among plates. Garnish with scallions, cilantro and beans.

Yield: 6 servings
Calories: 326
Fat: 9g
Fiber: 7g

Teriyaki Turkey Burgers & Asian Pasta

Teriyaki Turkey Burgers & Asian Pasta

4 oz. shiitake or cremini mushrooms
1 1/2 lb. lean ground turkey
1 1/2 lb. lean ground turkey
3 scallions, trimmed and finely chopped (both green and white parts)
3 T. soy sauce
2 tsp. finely chopped peeled fresh ginger
3 C. angel hair pasta
2 tsp. dark Asian sesame oil
2 tsp. soy sauce
Accompaniments:
3 C. snow peas, steamed
3 C. mandarin orange slices

Wipe caps clean with damp paper towel (photo 1, above). Remove tough stems from mushrooms. Finely chop caps. In large bowl, combine turkey, mushrooms, scallions, soy and ginger. Shape into 6 equal patties. Heat broiler. Broil burgers 4 inches from heat 5 minutes. Turn over. Broil until internal temperature registers 165° on instant-read thermometer, 5 minutes. Cook angel hair pasta following package directions. Drain. Return pasta to pot. Add sesame oil and soy; gently toss to coat. Serve with burgers, snow peas and oranges.

Yield: 6 servings
Calories: 346
Fat: 10g
Fiber: 6g

Tandoori Salmon With Raita And Rice Pilaf

Tandoori Salmon With Raita And Rice Pilaf

Salmon:
2 cloves garlic, finely chopped
1 piece (1 inch) fresh ginger, peeled and chopped
1 tsp. curry powder
1 tsp. fresh lemon juice
1/2 tsp. paprika
1/2 tsp. salt
1/8 tsp. ground cinnamon
1/8 tsp. cayenne pepper
1 1/2 lb. salmon fillet, 1 inch thick
Raita:
1/2 C. low-fat plain yogurt
1/2 large cucumber, peeled, seeded and thinly sliced
1 tsp. fresh lemon juice
1/8 tsp. salt
Pilaf:
1 can (14.5 oz.) reduced-sodium, fat-free chicken broth
1/4 tsp. salt
1/8 tsp. black pepper
1 C. basmati rice
2 cloves garlic, chopped
2 large scallions, trimmed and chopped (both green and white parts)
1 1/2 C. frozen peas, thawed
1/4 C. fresh flat-leaf parsley, chopped

Salmon: In a small bowl, stir together the chopped garlic, chopped fresh ginger, curry powder, lemon juice, paprika, salt, cinnamon and cayenne to make the spice rub. Place the salmon fillet, skin side down, in a glass baking dish. Spread the spice rub over the top of the salmon. Cover; refrigerate for 30 minutes to marinate the salmon with the spice rub. Raita: In a small bowl, stir together the yogurt, sliced cucumber, lemon juice and salt. Cover the bowl; refrigerate for at least 30 minutes or up to a day ahead. After the salmon has marinated in the refrigerator for 30 minutes, heat the oven to 450°. Pilaf: In a medium-size saucepan, combine chicken broth, salt, black pepper and rice. Bring to a boil. Lower heat; tightly cover the saucepan and gently simmer the rice for 10 minutes. Stir the chopped garlic and chopped scallions into the rice mixture; cover the saucepan and simmer for 5 minutes. Gently stir in the thawed peas; cover and simmer until the peas are heated through, the rice is tender and all the liquid is absorbed, 3 to 5 minutes. While the rice is cooking, bake the salmon in 450° oven until cooked through, 12 to 15 minutes. Stir in parsley into rice. Serve salmon with raita and basmati rice pilaf on the side.

Yield: 6 servings
Calories: 344
Fat: 8g
Fiber: 4g

Barbeque Baked Lentils

Barbeque Baked Lentils

3 cups water
2 cups dried brown lentils
1/2 tsp. salt, divided
1 cup diced onion
2/3 cup ketchup
1/3 cup maple syrup
1/4 cup prepared mustard
1/2 tsp. ground ginger
1/2 tsp. vanilla extract
1/4 tsp. ground allspice
1/4 tsp. black pepper

Preheat oven to 350 degrees. Combine water, lentils, and 1/4 tsp. salt in a large saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain lentils in a colander over a bowl, reserving 1 cup cooking liquid. Combine lentils and diced onion in an 11×7-inch baking dish. Combine 1/4 tsp. salt, reserved cooking liquid, ketchup, and the remaining ingredients. Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at 350 degrees for 1 hour.

Yield: 8 servings
Serving Size: 3/4 cup

Calories 233
Fat 1 g
Fiber 6.2 g

Frijoles Ala Charra

Frijoles Ala Charra

4 strips bacon, chopped
1 medium-size onion, chopped
2 cloves garlic, chopped
1/2 tsp. dried coriander
1 tsp. dried oregano
2 cans (15 oz. each) black beans, undrained
1 ancho chile,* toasted, soaked, seeded, pureed (photo above)
1 tomato, seeded and diced
1/2 C. shredded Jack cheese

Cook bacon in large pot, stirring occasionally, over medium-high heat for 4 minutes; bacon should not be crispy. Add onion, garlic, coriander and oregano; cook, stirring, for 5 minutes or until onion is softened. Add beans with liquid, chile and tomato; heat through, 6 minutes. Remove from heat; top with cheese.

Yield: 8 servings
Calories: 183
Fat: 8g
Fiber: 8g

high fiber Breakfast Cookies

high fiber Breakfast Cookies

1 1/2 C. wheat BRAN (NOT wheat germ)- Reserve 1 tsp. for topping
1/2 C. whole wheat flour
1/4 C. packed brown sugar – Reserve 1 tsp. for topping
1/2 C. unsweetened apple sauce
1/2 C. unsweetened, fat free yogurt
1 tsp. baking powder
Pinch of salt
1 tsp. vanilla
1/2 tsp. imitation butter flavor
1 C. frozen, unsweetened fruit (blueberries, strawberries (chopped), raspberries, cherries (chopped) – or a combination of any of them)

Mix above together to make dough, stirring in fruit at end. Divide into 4 balls, flatten to 1/2- 3/4 inch thick on a lightly greased baking sheet or place in mini-tart pans. Top with reserved brown sugar and bran. Bake at 350 degrees for 20-35 minutes, until toothpick inserted comes out clean.

Banana Nut- Decrease apple sauce to 1/4 C., add 1 medium sized mashed banana in place of other fruit and sprinkle tops with reserved toppings and 1/8 C. finely chopped walnuts.

Chocolate Chip- Use 1/2 C. prune puree in place of applesauce, stir in 2 T. of mini-chocolate chips in place of frozen fruit.

Tropical- Stir in 1/2 C. well drained, crushed pineapple instead of frozen fruit, and 1/8 C. coconut.

Maple walnut- omit the applesauce, brown sugar, and frozen fruit. Add 1/3 C. real maple syrup and 1/8 C. finely chopped walnuts.

Yield: 4 cookies
Serving Size: 1 cookie

Claories: 195- 215, depends on flavor
Fat: < 1g Fiber: 14g

Italian Zucchini Frittata

Italian Zucchini Frittata

4 C. unpeeled grated Zucchini, about 11/2 lb.
2 T. chopped Onion
1/2 tsp. Chopped Garlic
1 4oz. Can diced green chilies
1 C. Egg Substitute (= to 4 eggs)
1/2 tsp. Cumin
1/2 tsp. Chili Powder
1/4 tsp. Pepper
Salsa

Spray oven safe 10” skillet with nonstick spray. Sauté first three ingredients until zucchini is tender, pouring off any liquid. Add chilies. Meanwhile, mix eggs and seasonings. Add to the zucchini mixture and cook until eggs begin to set. Broil until top is golden. Serve with Salsa.

Yield: 4 servings
Serving Size: wedge 1/4 of pan

Calories: 54
Fat: .2g
Fiber: 4.2g

Breakfast Tortilla Strata

Breakfast Tortilla Strata

1 C. bottled salsa
1 C. canned black beans, rinsed and drained
10 (6-inch) corn tortillas, cut into 1-inch strips
Cooking spray
1 C. (4 oz.) preshredded reduced-fat Mexican blend or Monterey Jack cheese, divided
1 C. low-fat sour cream
1 C. fat-free milk
1/2 tsp. salt
2 large eggs
2 large egg whites
1/4 C. thinly sliced green onions

Combine salsa and beans in a bowl. Place one-third of tortilla strips in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/3 C. cheese and about 1 C. salsa mixture. Repeat procedure with one-third of tortilla strips, 1/3 C. cheese, and remaining salsa mixture; top with remaining tortilla strips.
Combine sour cream and next 4 ingredients (sour cream through egg whites); stir with a whisk. Stir in onions. Pour over tortilla strips; sprinkle with 1/3 C. cheese. Cover and chill 8 hours or overnight. Preheat oven to 350°. Remove dish from refrigerator. Let stand at room temperature 10 minutes. Cover and bake at 350° for 20 minutes. Uncover and bake an additional 15 minutes or until lightly browned.

Yield: 6 servings
Calories: 292
Fat: 9.2g
Fiber: 4.7g

Cheese Enchilada Casserole

Cheese Enchilada Casserole

1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1 C. chopped tomato
1 C. fat-free cottage cheese
1/3 C. sliced green onions
2 tsp. chili powder
2 garlic cloves, minced
9 (6-inch) corn tortillas
Cooking spray
1 C. taco sauce (such as Ortega)
1/4 C. shredded Monterey Jack cheese

Preheat oven to 375°. Combine first 6 ingredients in a medium bowl. Arrange 3 tortillas in bottom of an 11 x 7-inch baking dish coated with cooking spray. Spread half of cheese mixture over tortillas. Repeat procedure with 3 tortillas and remaining cheese mixture; top with remaining tortillas. Pour taco sauce over tortillas; sprinkle with Monterey Jack cheese. Bake at 375° for 20 minutes or until cheese melts.

Yield: 4 servings
Calories: 299
Fat: 6g
FIber: 4.3g

Spaghetti Squash with Parsley and Garlic

Spaghetti Squash with Parsley and Garlic

1 Spaghetti squash (4 lb) = 5 C.
1 T. Margarine
3 cloves Garlic, minced
1 C. Fresh parsley or grated zucchini, coarsely chopped
1/4 C. Low-fat plain yogurt
Freshly ground pepper

In large pot of boiling water, cook whole spaghetti squash until tender when pierced with skewer, about 30 minutes (some varieties of spaghetti squash may take longer). In small skillet, melt margarine over medium-low heat; add garlic and cook until tender, about 1 minute. Drain squash and cut in half crosswise. Scoop out seeds. Run tines of fork lengthwise over squash to loosen spaghetti-like strands; scoop out strands into baking dish or serving bowl. Add garlic mixture, parsley, yogurt, and pepper to taste; toss to mix.

Yield: 8 servings
Calories: 102
Fat: 3g
Fiber: 6g

Baked Chicken and Artichokes

Baked Chicken and Artichokes

1 T. olive oil
1 onion, chopped
2 cloves garlic, minced
1 9-ounce bag frozen artichoke hearts, quartered
1 cup sliced mushrooms
1 red pepper, seeded and sliced into strips
freshly ground black pepper
4 skinless, boneless chicken breasts, about 4 to 6 oz. each
1 tsp. chopped, fresh rosemary
1/4 cup dry white wine
1 cup low-sodium chicken broth

Preheat the oven to 350°F. Heat the olive oil in a large skillet over medium heat. Add the onion and cook, stirring occasionally, until it is soft and translucent, about 5 minutes. Add the garlic, artichokes, mushrooms and peppers, season with pepper, cook for 2 more minutes and set aside. Slice the chicken breasts into 1/2-inch wide strips. Season the chicken pieces with rosemary and pepper and place them in a large baking dish in a single layer. Spoon the artichoke mixture evenly over the chicken and add the wine and broth. Bake until the chicken is cooked through, about 18 to 20 minutes.

1 breast = Calories 284 Dietary Fiber 4 g

Spicy Shrimp and Broccoli Stir-Fry

Spicy Shrimp and Broccoli Stir-Fry

1 oz. cellophane noodles
1 tsp. canola oil
1/2 lb. large shrimp, peeled and deveined
2 scallions, white and 3 inches of green, chopped
1/2 T. grated fresh ginger
1 tsp. minced fresh garlic
1/4 C. water
1 T. hoisin sauce
2 T. Chinese cooking wine
3 T. low-sodium soy sauce
1 tsp. chili puree with garlic sauce
1/2 lb. broccoli, stems peeled and chopped, florets, cut into bite sized pieces

Place the cellophane noodles in a bowl and cover with hot water for 20 minutes; drain. Using kitchen shears, cut into 2 inch pieces. Place the oil in a wok or nonstick skillet. Heat until hot but not smoking. Sauté the shrimp for 1 minute on each side. Remove to a plate. Add the scallion, ginger, and garlic; sauté for 1 minute. Combine the water, hoisin sauce, wine, soy sauce, and chili puree. Pour into wok and add the broccoli. Stir-fry until crisp cooked, about 1 to 2 minutes. Return the shrimp and cook until the shrimp are cooked through, another 2 to 3 minutes Stir in the noodles and raise heat. Stir until the sauce is incorporated into the noodle mixture. Serve immediately.

Yield: 2 servings
Calories: 217
Fat: 4g
Fiber: 4g

Thai Scallops in Red Curry Sauce

Thai Scallops in Red Curry Sauce

3/4 C. light coconut milk
1 1/2 to 2 tsp. red curry paste
1/8 tsp. sugar substitute
1 1/4 lb. sea scallops, cut into coins about 1/3-inch thick
2 T. Thai fish sauce
2 4-oz. zucchini, sliced into 3 inch (7.3 cm) thin sticks
1 red bell pepper, cored, seeded, and cut into thin strips
1 10-oz. package baby spinach, any larger stems discarded, washed and dried
2 C. cooked hot basmati rice
3 T. chopped fresh coriander or Thai basil
lime slices for garnish (optional)

Pour 1/3 C. of the coconut milk into a large nonstick skillet and cook over moderate heat stirring for 2 to 3 minutes until it begins to thicken slightly. Add the red curry paste and sugar substitute; stir to combine. Add the scallops and cook for 1 minute, stirring constantly. Add the remaining coconut milk, the fish sauce, the zucchini, and the red pepper. Cook, stirring, for a few minutes until the vegetables are crisp-cooked and the scallops are opaque throughout. (If the scallops are small, remove them before adding the vegetables so they do not overcook. Return them just before serving). Add the spinach and continue to cook until it wilts. Keep warm. Spoon 1/4 of the hot rice into a 1/2-C. mold, pressing down slightly. Unmold into a heated shallow soup plate or onto a dinner plate. Spoon 1/4 of the curried scallop mixture over the rice and sprinkle with some of the coriander. Repeat with the remaining servings. Add a lime slice for garnish (if using).

Yield: 4 servings
Calories: 291
Fat: 4g
Fiber: 4g

Gallo Pinto (Red Beans and Rice)

Gallo Pinto (Red Beans and Rice)

3 C. water
1 tsp. salt
1 1/2 C. white rice
1 1/2 T. olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 oz. Canadian bacon (2 slices), finely diced
1/2 tsp. ground cumin
1/2 tsp. freshly ground black pepper
2 C. cooked red beans, rinsed and drained

Bring 3 C. water and 1 tsp. salt to a boil in a large, heavy saucepan. Add the rice and bring to a boil. Reduce the heat and gently simmer the rice covered, until tender, about 20 minutes. (If rice looks wet after 15 minutes, uncover the pot.) Let the rice cool for 5 minutes, then fluff with a fork. Meanwhile, heat the oil in a large frying pan. Add the onions, garlic, bacon, cumin and pepper and cook over medium heat until golden brown, about 5 minutes. Add the beans and cook for 3 minutes. Stir in the rice and cook until lightly browned and very flavorful, about 3 to 5 minutes. Correct the seasoning, adding salt and pepper to taste. Serve while hot.

Yield: 6 – 8 servings
Serving Size 3/4 C.

Calories: 223
Fat 3g
Fiber 4g

Spinach with Chickpeas

Spinach with Chickpeas

1/4 C. olive oil
1 1/2 C. diced onions
1/2 tsp. ground cinnamon
2 tsp. ground cumin
1/2 tsp. ginger
pinch of cayenne pepper
2 cloves garlic, minced
2 C. peeled, seeded and diced tomatoes
2 lb. spinach, stemmed, washed and coarsely chopped
2 C. cooked chickpeas (garbanzo beans)
salt to taste
freshly ground black pepper

Warm olive oil in a large sauté pan. Sauté the onions over moderate heat until tender and translucent, about 8-10 minutes Add garlic, spices and tomatoes and cook for 2 minutes, stirring from time to time. Add spinach in batches, stirring often to moisten the leaves, until barely wilted. Stir in chickpeas and simmer for 5 minutes, stirring often. Season with salt and pepper.

Yield: 4 servings
Serving Size about 3/4 C.

Calories: 371
Fat: 13g
Fiber: 14g

Classic Italian Chicken Noodle Soup

Classic Italian Chicken Noodle Soup

6 chicken breasts with the bone, about 3 lb. total
12 C. low-sodium chicken broth
2 C. canned crushed Italian tomatoes
1 large onion, diced
3 carrots, peeled and thinly sliced
3 celery ribs, finely chopped
1 red bell pepper, seeded and diced
8 oz. orzo or other small, shaped pasta
4 C. chopped fresh spinach, escarole or kale
1/4 C. chopped fresh parsley
1/4 C. chopped fresh oregano
salt to taste
freshly ground black pepper

Remove and discard the skin from the chicken breasts and place the breasts in a large soup pot. Add the chicken broth, bring it to a boil and reduce the heat so that the broth just simmers. Simmer until the chicken is thoroughly cooked, about 15 minutes. Remove the chicken and transfer to a plate to cool. Skim the fat from the broth and bring it back to a boil. Add the tomatoes, onion, carrots, celery and red pepper. Simmer until the vegetables are soft, about 5 minutes. Add the orzo or other pasta and cook for 5 to 8 more minutes, until the pasta is al dente. Meanwhile, discard the bones from the chicken and chop the meat into small pieces. Add the chicken, spinach, parsley and oregano to the soup pot and simmer for another minute or two. Season to taste with salt and pepper. Serve in warm soup bowls with a thick slice of Italian bread.

Yield: 8 servings
Calories: 284
Fat: 4g
Fiber: 4g

Caramelized Turnips

Caramelized Turnips

8 small turnips
2 T. olive oil
salt to taste
freshly ground black pepper

Preheat oven to 425°F. Turnips that are sufficiently young and tender need only be rinsed and dried before cooking; older purple-top turnips will need to be peeled. Cut the turnips into halves, or quarters if they are small. Big ones should be cut in half lengthwise and the halves sliced into wedges. Toss the turnips in a bowl with a generous splash of olive oil and salt and pepper. Spread them out in an even layer on a baking sheet and roast them for about 10 minutes, then toss them once (if tossed more frequently, they tend to break apart as they become tender). Roast for 5 minutes more and check for doneness – depending on the water content of the turnips, they can take from 15 to 30 minutes. The turnips are done when they are fork tender and nicely caramelized.

Serving Size: 2 turnips
Calories: 159
Fat: 7g
Fiber: 7g

Minestrone Soup

Minestrone Soup

1/4 C. olive oil
1 clove garlic, minced (or 1/8 tsp. powder)
1 1/3 C. onion, coarsely chopped
1 1/2 C. celery with leaves, coarsely chopped
1 can (6 oz) tomato paste
1 T. fresh parsley, chopped
1 C. carrots, sliced, fresh or frozen
4 3/4 C cabbage, shredded
1 can (1 lb) tomatoes, cut up
1 C. canned red kidney beans, drained, rinsed
1 1/2 C. frozen peas
1 1/2 C. fresh green beans
dash hot sauce
11 C. water
2 C. spaghetti, uncooked, broken

Heat oil in 4-quart saucepan. Add garlic, onion, and celery, and sauté for about 5 minutes. Add all remaining ingredients except spaghetti. Stir until ingredients arewell mixed. Bring to boil and reduce heat, cover, and simmer for about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer for only 2–3 minutes.

Yield: 16 servings
Serving Size: 1 C.

Calories: 112
Fat: 4g
Fiber: 4g

Lentil & Sausage Stuffed Peppers

Lentil & Sausage Stuffed Peppers

3 red bell peppers
3 yellow bell peppers
3 cups water, divided
1/2 cup dried brown lentils
1/4 tsp. salt
1/2 cup uncooked long-grain rice
1 cup diced onion
8 oz. basil, pine nut, and chicken sausage, chopped (such as Gerhard’s)
1 cup (4 oz.) shredded part-skim mozzarella cheese
1/4 cup dried currants or raisins
1/4 cup chopped fresh parsley
2 T. balsamic vinegar
1 T. capers
2 T. chopped fresh basil
1/4 tsp. black pepper
1/4 cup (1 ounce) grated fresh Parmesan cheese

Cut bell peppers in half, keeping stems intact. Discard seeds and membranes. Cook bell peppers in boiling water 5 minutes; drain and set aside. Combine 2 cups water, lentils, and salt in a saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain and set aside. Bring 1 cup water to a boil in a medium saucepan; add rice and onion. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Set aside. Place sausage in a small nonstick skillet over medium-high heat; sauté until browned. Preheat oven to 350 degrees. Combine lentils, rice mixture, sausage, mozzarella, and remaining ingredients except Parmesan in a large bowl. Divide lentil mixture evenly among bell peppers; sprinkle with Parmesan. Place stuffed peppers in an 11 x 7-inch baking dish; cover and bake at 350 degrees for 15 minutes. Uncover and bake an additional 15 minutes.

Yield: 6 servings
Serving size: 2 pepper halves

Calories: 292
Fat: 9.7g
Fiber: 4.3g

Pecan-Crusted Pork with Onions and Sweet Potatoes

Pecan-Crusted Pork with Onions and Sweet Potatoes

2 pounds peeled sweet potatoes, cut into 1/2-inch-thick slices
Cooking spray
1/4 cup packed brown sugar, divided
1 bacon slice, cut into 1-inch pieces
1 tsp. vegetable oil
1 medium red onion, sliced and separated into rings (about 1-1/2 cups)
1/4 cup water
1/4 cup balsamic vinegar
1 T. grated peeled fresh ginger
1 pound pork tenderloin
1/2 cup all-purpose flour, divided
1/3 cup ground pecans
1/2 tsp. cracked black pepper
2 large egg whites, lightly beaten
1 T. butter or stick margarine
4 tsp. finely chopped pecans, toasted

Preheat oven to 400°F. Arrange potato slices in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with 2 T. sugar; arrange bacon on top. Bake at 400°F for 30 minutes. Turn potatoes over; bake an additional 30 minutes or until tender. Keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add onion and 2 T. sugar; cook 6 minutes or until onion is tender and lightly browned, stirring frequently. Stir in water, vinegar, and ginger; bring to a boil. Cook 3 minutes, and remove from heat. Trim fat from pork, and cut crosswise into 8 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap, and flatten to 1/2-inch thickness using a meat mallet or rolling pin. Lightly spoon flour into a dry measuring cup. Place 1/4 cup flour in a shallow dish. Combine 1/4 cup flour, ground pecans, and pepper in a separate shallow dish. Dredge pork in flour, shaking off excess. Dip pork in egg whites; dredge in pecan mixture, coating both sides. Melt butter in pan coated with cooking spray over medium-high heat. Arrange pork in pan in a single layer. Cook 3 minutes on each side or until browned. Top pork with onion mixture; sprinkle with chopped pecans. Serve with sweet potatoes.

Yield: 4 servings
Serving size: 2 cutlets, 1/4 cup onion marmalade, and 3/4 cup sweet potatoes

Calories: 685
Fat: 23.2g
Fiber: 9.1 g

Beef In Red Wine

Beef In Red Wine

Olive oil cooking spray, as needed
3 slice nonfat turkey bacon, cut 1″ pieces
2-3 lb. Beef Rump Roast
1 large onion, peeled, stuck with 4 whole cloves
2 oz grated carrot
3 large garlic cloves, sliced thin
1 C. dry red wine
1 bay leaf
4 sprigs thyme
1/4 C. chopped flat-leaf parsley
2 large Russet potatoes, peeled, and cut into 6 pieces
2 medium carrots, peeled, sliced
1 lb green beans, ends snipped
8 oz mushrooms
Freshly-ground black pepper, to taste

Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes. When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm. Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed. Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.

Yield: depends on roast size. 6 servings + leftovers
Serving Size: 4oz. Beef + 1/6 Vegetables

Calories: 352
Fat: 10g
Fiber: 5g

Vegetable Quiche Cups

Vegetable Quiche Cups

Vegetable Quiche Cups1/2 tsp. extra-virgin olive oil
1/2 C. diced fresh shiitake mushrooms
1/4 C. diced red onion
1/4 C. diced red bell pepper
1/2 C. diced zucchini (1 small)
1/2 C. diced cauliflower
1/2 C. diced broccoli
1/2 C. diced carrots
1 T. plus 2 tsp. chopped, mixed fresh herbs, such as basil, oregano, rosemary
3 sheets phyllo dough
2 large eggs
2 large egg whites
1/2 C. fat-free milk
1/8 tsp. sea salt
1/8 tsp. freshly ground pepper
Pinch of ground nutmeg

Preheat oven to 400 degrees. Heat a saut� pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add vegetables and saut� until soft, about 5 minutes. Mix in 1 T. herbs; set aside. On a clean cutting board, lay out one sheet of phyllo dough and lightly coat with cooking spray. Cover with another sheet of phyllo and spray again. Sprinkle with the remaining 2 tsp. of herbs. Cover with the remaining sheet of phyllo and spray well with cooking spray. Cut the stacked phyllo rectangle crosswise into 6 strips, about 2 3/4 inches wide, then cut lengthwise in half. You will have 12 strips about 2 3/4 inches wide by 6 inches long. Coat a 12-C. muffin pan with cooking spray. Make the quiche in alternating C., leaving an empty C. between quiches. (The first row will have 2 quiches, the second will have 1 quiche and so on.) Place a phyllo strip in the bottom of a C. and place another over it at right angles to form a cup. Let the ends hang over or scrunch to make a rim. Repeat to make 6 cups. In a mixing bowl, beat the eggs, egg whites, milk and seasonings until combined. Add 1/4 C. of the vegetable mixture to each muffin cups. Pour One-third cup of the egg mixture into each cup. Bake for 25 to 30 minutes or until eggs have set and are golden on top. Cool in pan about 5 minutes. Carefully run a knife around edge of cup to remove.

Yield: 6 servings
Calories: 114
Fat: 3.1g
Fiber: 4.9g

Potatoes & Sausage Creole

Potatoes & Sausage Creole

4 Med. Potatoes, cut into long, thin slices 1/4 inch thick
1/2 lb. Lowfat Kielbasa, sliced 1/4 inch thick
1 Medium Green Bell pepper, cut into 1-inch squares
3/4 C. Tomato Juice
1/2 to 1 T. Creole or Cajun seasoning

Microwave potatoes 8 to 10 minutes until tender. While potatoes cook, in large nonstick skillet toss and brown sausage and pepper over high heat 5 minutes. Add potatoes; saut�� and toss until potatoes are lightly browned. Add juice and seasoning; toss 2 minutes.

Yield: 4 servings
Calories: 273
Fat: 4.2g
Fiber: 5g

Spinach Ricotta Quiche

Spinach Ricotta Quiche

12 C. fresh spinach or 2 packages frozen spinach, thawed
2 tsp. olive oil
1/2 C. finely chopped onions
1 C. low-fat ricotta cheese
1/2 C. egg substitute
1/2 tsp. dried dill weed
1/2 tsp. pepper
pinch nutmeg (optional)
3 plum tomatoes, seeded, and chopped (1 C.)
1 T. grated Parmesan cheese

Preheat the oven to 350°. Grease a 9″ pie plate. Steam the fresh spinach until just wilted. Press the water out of the cooked or thawed spinach and set aside. Heat the oil in a small skillet and cook the onions until soft but not brown. Combine the ricotta cheese, egg substitute, dill, pepper, and nutmeg in a large bowl. Add the prepared spinach, tomatoes and onions. Mix thoroughly and tip into the pie pan. Sprinkle Parmesan cheese over the top and bake until set, about 30 minutes. Let the quiche cool for 5 minutes before serving.

Yield: 6 servings
Calories: 115
Fat: 3g
Fiber: 6g

Vegetable and Potato Pave

Vegetable and Potato Pave

1 T. extra-virgin olive oil
6 C. julienned portobello mushrooms, gills removed (about 8 medium mushrooms)
6 C. julienned fresh shiitake mushrooms (about 1 lb.)
15 Yukon Gold potatoes, scrubbed, unpeeled
2 medium butternut squash, peeled, seeded
3 T. potato starch
1/4 C. fresh herb mix (see notes)
1 tsp. salt
1 tsp. freshly ground black pepper
8 roasted red bell peppers, peeled and seeded (see notes)
6 C. packed spinach, stems removed

Notes: For fresh herb mix, in a small bowl combine 1/4 C. finely chopped fresh basil, 1/4 C. finely chopped fresh oregano, 1/2 C. finely chopped fresh parsley, 1/4 C. finely chopped fresh thyme; mix well. Store in an airtight container in the refrigerator for up to 1 week.

For roasted red peppers, use red or yellow bell peppers, or Anaheim or poblano chilies. Preheat the broiler. Arrange peppers on roasting pan and place under the broiler. Broil on each side until the skin has blistered and turned black, about 10 minutes total, using tongs to turn the peppers as they blacken. Carefully remove the peppers from the oven, place in a bowl and cover with plastic wrap (this will make removing the skins easier). Cool for 20 minutes, peel off the skins and remove stems and seeds. Gently rinse off any remaining charred skin. If you have a gas stove, you can roast the peppers directly on the stove top. Arrange the peppers on the burner rack. Cook until all sides are blackened and blistered, turning once. You also can roast peppers on a grill following the same directions. For the pave: Preheat the oven to 350 degrees. Spray a 13-by-9-inch baking dish with cooking spray. Heat a large sauté pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add the mushrooms and sauté until soft, about 5 minutes. Cut the potatoes and the butternut squash on a mandoline with a sharp knife into 1/4-inch-thick slices. Arrange 1/3 of the potatoes to cover the bottom of the prepared dish in rows, overlapping slightly. Sprinkle with 1 T. of the potato starch and season with 1/3 of the herbs, salt and pepper. Add a layer of 1/2 of the roasted peppers. Spread 1/2 of the cooked mushrooms over the roasted peppers. Layer 1/2 of the spinach over the mushrooms, making sure to arrange it as evenly as possible. Layer another 1/3 of potatoes over the spinach. Sprinkle the potatoes with 1 T. of the potato starch and 1/3 of the herbs, salt and pepper. Repeat the process again with the remaining vegetables. Finish with a layer of potatoes, the remaining herbs, salt, pepper and the remaining 1 T. potato starch. The entire pave now consists of 3 layers of potatoes with 2 sets of vegetable layers in between. Spray both sides of a piece of parchment paper cut to the size of the pan and place on top of the pave. Place another baking pan or casserole dish of equal size on top and weigh down with clean bricks or another heavy object that can withstand heat. Place in the oven and bake for about 1 hour, or until pave is soft in the center – check by inserting a small knife into the center. Let the pave rest for 15 minutes before cutting.

Yield: 12 Servings
Calories: 250
Fat: 2g
Fiber: 8g

Cuban Black Beans

Cuban Black Beans

3 T. olive or vegetable oil
1 C. onions, chopped
2 garlic cloves, minced, or 1/4 tsp. garlic powder
1 tsp. ground cumin
1 tsp. ground coriander seeds
1 tsp. paprika
1 C. carrots, chopped
1 medium green pepper, chopped
1/8 tsp. black pepper
1/4 C. fresh parsley, chopped, or 4 tsp. dried parsley flakes
1 C. orange juice
2 medium tomatoes, chopped
7 C. cooked black beans, drained (from one lb. dry or 4 16-oz. cans)
1/4 to 1 C. water

Wash and prepare vegetables. In a saucepan, sauté onions, garlic, and spices in oil until onions are clear. Add carrots; sauté for 3-4 minutes. Add green pepper; cook another 5 minutes. Add black pepper, parsley, juice, and tomatoes. Simmer until vegetables are tender. Combine the black beans with the vegetable mixture. Puree only 2-3 C. of the bean mixture in the blender with water to make it smooth. Stir the puree into the remaining beans and simmer for 10 minutes.

Yield: 8 servings
Serving size: 1 C.
Calories: 210
Fat: 4.5g
Fiber: 11g

White Bean, Wheat Berry, and Escarole Soup

White Bean, Wheat Berry, and Escarole Soup

1 pound dried baby lima beans or other dried white beans, picked over and soaked

2 ham hocks

2/3 C. wheat berries

8 C. water

2 C. chicken broth

2 medium onions, chopped

3 carrots, chopped

3 celery ribs, chopped

1 bay leaf

1 tsp. dried rosemary, crumbled

1 head escarole (about 1 pound), coarsely chopped

3 garlic cloves, minced

In a bowl soak beans in water to cover by 2 inches overnight or quick-soak and drain. In a heavy kettle (at least 5 quarts) simmer ham hocks and wheat berries in water and broth, covered, 1 hour. Add drained beans and bring to a boil. Reduce to a simmer and skim froth. Add onions, carrots, celery, bay leaf, and rosemary and simmer, covered, until beans are tender, about 1 hour. Transfer ham hocks with a slotted spoon to a cutting board. Discard fat and bones and chop meat and set aside.  In a blender or food processor puree 3 C. of the soup. Stir puree into soup with the chopped meat and the escarole and simmer, uncovered, 15 minutes. Stir in garlic and salt and pepper to taste. Soup may be made 4 days ahead (cool uncovered before chilling covered.)

Sherried Black Bean Soup

Sherried Black Bean Soup

1 pound dried black beans, rinsed and drained

8 C. water

2 T. butter or margarine

2 medium onions, chopped

1 stalk celery, thinly sliced

1 medium carrot, shredded

1 clove garlic, minced or pressed

1 ham hock (about 1 pound)

1/4 C. chopped fresh parsley leaves

1 tsp. salt

1/8 tsp. cayenne pepper

1/8 tsp. whole cloves

1/8 tsp. mustard seed

1 bay leaf

1/3 C. dry sherry

Thinly sliced green onions, crumbled crisp bacon, sour cream, sieved hard-cooked egg, and thin lemon slices, for garnish

 

In a large, heavy saucepan, bring the beans and 4 C. of water to a boil. Boil briskly for 2 minutes, then remove from the heat and let stand, covered, for 1 hour.  In a 5-quart Dutch oven, melt the butter. Add the onions, celery, carrot, and garlic, and cook until soft but not browned. Add the ham hock, the remaining 4 C. water, parsley, salt, cayenne pepper, cloves, mustard seed, bay leaf, and beans (with their liquid). Bring to a boil, cover, reduce heat, and simmer for about 3 hours.  Remove the ham hocks and let cool slightly. Remove and discard bay leaf. Place about half of the beans with about 1 C. of the liquid from the soup in a blender or food processor. Process until smooth. Return the puree to the soup in the Dutch oven.  Remove the ham from its bone and add the meat to the soup. (Discard fat, bones and skin.) Reheat the soup over medium heat. Stir in the sherry. Serve hot soup with choice of garnishes to sprinkle on top.

Black Bean Patties

Black Bean Patties

1 3/4 C. cooked black beans or 1 can (15 1/2 ounces) canned black beans, rinsed and drained

1/4 C. whole wheat couscous

2 T. whole wheat couscous

2 T. finely chopped onion

2 T. finely chopped parsley

1 egg

2 T. olive oil, preferably extra virgin, divided

1 1/2 tsp. salt-free seasoning blend

1/2 tsp. minced garlic

1/4 tsp. salt

Black Bean PattiesIn the bowl of a food processor fitted with a metal blade, combine the beans, couscous, onion, parsley, egg, 1 T. oil, seasoning blend, garlic, and salt. Process for about 1 minute. Scrape down the sides of the bowl. Process for about 30 seconds, or until the mixture comes together but is still coarse. Transfer to a bowl. Cover with plastic wrap and refrigerate for about 1 1/2 hours, or until firm enough to shape into patties. Shape the mixture into 8 patties. Heat a skillet or griddle over medium-high heat. Add the remaining 1 T. oil. Heat for 30 seconds. Place the patties in the pan. Cook for about 2 minutes, or until browned on the bottom. Flip and cook, reducing the heat slightly if the pan is too hot, for about 2 minutes, or until cooked through. Top with Salsa Fresca and a dab of sour cream or stir-fried onion and bell peppers.

 

Yield: 8 servings

Calories: 112

Fat: 4.5g

Fiber: 4g

 

 

Mini Pepper Nachos with Corn, Black Beans and Avocado

Mini Pepper Nachos with Corn, Black Beans and Avocado

pepernachos2/3 cup corn (grilled, charred, fresh, thawed or canned)

2/3 cup black beans

2/3 cup pico de gallo or your favorite salsa

1 medium avocado, diced

salt and pepper to taste

1 pound mini peppers, halved and seeded

1 cup cheddar cheese, shredded

1/4 cup green onions or cilantro (optional)

 

Mix the corn, black beans, pico de gallo and avocado and season with salt and pepper. Arrange the peppers on a baking sheet, fill with the filling, sprinkle on the cheese and broil until the cheese has melted, about 2-4 minutes. Serve optionally garnished with green onions or cilantro.

 

Note: Use a salsa based on your desire for heat. Pico de gallo is generally pretty mild so if you want it hotter, use a hotter salsa. I like the freshness of the pico de gallo but I also like it hotter and so I add some chipotle hot sauce to the mix to add some more heat along with a nice smokiness.

 

Yield: 4 servings:

Calories: 382

Fat: 19g

Fiber: 10g