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Mango & Jicama Salad with Habanero Vinaigrette

Mango & Jicama Salad with Habanero Vinaigrette

Light cooking tip: Start with ingredients that are naturally low in fat, and spice them up with low-fat seasonings (chilies have a lot of power in this department). Notes: Executive chef Marc Lippman at Las Ventanas al Paraiso in Los Cabos, Mexico, created this stylish salad. If mangoes aren’t available, substitute peeled fresh pineapple. Cut the fruit and jicama into same-size slices and stack them.

2 firm-ripe mangoes (1 1/4 lb. each) mango-salad-su-642317-x
1 jicama (about 1 1/2 lb.)
Habanero vinaigrette (recipe follows)
1 cup fresh cilantro, Italian parsley, and/or mint leaves, rinsed and crisped
1 teaspoon extra-virgin olive oil
Salt and pepper

With a small, sharp knife, peel mangoes. One at a time, set fruit on one narrow edge on a board and cut 1/8-inch-thick slices off each side down to the pit. Save remaining fruit around pits for another use. Cut peel off jicama and discard. Lay jicama on board, flattest side down, and cut into 1/8-inch-thick ovals. Trim slices, if necessary, to match size of mango slices, about 2 by 4 inches. Pour habanero vinaigrette into a rimmed plate. Dip a jicama slice in dressing, turning to coat and letting excess drain back into plate; set jicama on a separate plate. Lay a mango slice on top (if slices aren’t perfect, fit pieces together to cover). Repeat to stack a total of four jicama and four mango slices. Coat remaining jicama slices and layer with mango slices to make three more servings. Drizzle remaining dressing equally over stacks. In a small bowl, mix cilantro with olive oil and salt and pepper to taste. Mound equally on stacks.

Habanero Vinaigrette: Rinse 1 fresh habanero chili (about 1/4 oz.). Wearing rubber gloves, stem, seed, devein, and finely mince chili; you should have about 1 1/2 tablespoons. In a small bowl, mix 2 teaspoons of the minced chili, 1/3 cup fresh orange juice, 2 tablespoons fresh lime juice, and 1 tablespoon extra-virgin olive oil. With a small, sharp knife, cut ends off 2 limes (3 oz. each); cut off peel, including white pith. Holding limes over bowl of dressing, cut between membranes and fruit to release segments and drop them into bowl. Mix gently and add salt and more chili to taste, if desired.

Yield: 4 servings
Calories: 186
Fat: 5.2g
Fiber: 9g

Grilled Salmon Salad with Raspberry Vinaigrette

Grilled Salmon Salad with Raspberry Vinaigrette

You may as well call this an “antioxidant salad,” because in addition to bursting with summery colors and flavors, it’s full of phytonutrient rich produce like raspberries, soybeans, and tomatoes.

1/4 cup walnut halves (1 oz.) salmon-salad-su-642320-x
12 asparagus spears (8 to 10 oz. total) or broccoli florets (1 in. wide and 3 in. long)
4 pieces (4 oz. each) boned salmon fillet
Spice rub (recipe follows)
3 heads (8 oz. each) Belgian endive
2 cups mixed baby salad greens, rinsed and crisped
1 dozen cherry tomatoes (1 in. wide; 8 oz. total), rinsed, stemmed, and halved
1/2 cup chopped red onion
Raspberry vinaigrette (recipe follows)
1 cup raspberries, rinsed
1/2 cup shelled cooked fresh or thawed frozen soybeans (see notes)
4 pumpernickel rolls

Bake nuts in a 9-inch pie or cake pan in a 350° regular or convection oven until golden beneath skins, shaking pan once, 7 to 9 minutes. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. Rinse asparagus and snap off tough stem ends. Add asparagus or broccoli to pan and boil, uncovered, until bright green and barely tender when pierced, 2 to 3 minutes. Drain; rinse with cold water until cold. Rinse salmon and pat dry. Coat flesh sides equally with all the spice rub. Lay fish, coated side down, on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook fish, turning once, until opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes total. Transfer to a plate. Rinse Belgian endive; trim off and discard discolored ends. Set aside 12 leaves; cut remaining leaves crosswise into 1/4-inch-wide slices and place in a bowl. Add salad greens, tomatoes, onion, and 1/4 cup raspberry vinaigrette; mix gently. Arrange asparagus and whole endive leaves equally around edges of plates. Mound salad mixture equally in center of plates; top with warm salmon. Sprinkle servings equally with walnuts, raspberries, and soybeans. Drizzle remaining vinaigrette over the top. Serve with pumpernickel rolls.

Spice rub: In a blender, whirl 1 tablespoon each coriander seeds and fennel seeds and 1 1/2 teaspoons each dried thyme and black peppercorns until finely ground. Makes about 3 tablespoons.

Raspberry vinaigrette: In a small bowl, whisk together 3 tablespoons raspberry vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon walnut oil (optional), and 1 1/2 teaspoons Dijon mustard. Add salt and pepper to taste. Makes about 1/2 cup.

Yield: 4 servings
Calories: 571
Fat: 28g
Fiber:13g

Preserved Lemon-Edamame Tapenade

Preserved Lemon-Edamame Tapenade

edamame1 cup edamame, rough chopped
1 teaspoon minced garlic
1 teaspoon minced ginger
1/3 cup minced, preserved lemons
1 tablespoon minced parsley
1 tablespoon soy sauce
1 tablespoon extra virgin olive oil
Kosher salt and freshly ground black pepper to taste
4 whole wheat pitas, split in half, cut into triangles, lightly brushed with extra virgin olive oil and baked crisp at 200 degrees

Combine all tapenade ingredients in a large bowl, check for flavor and season. Serve with pita chips.

Moroccan-Style Orange Salad

Moroccan-Style Orange Salad

ORANGESALAD_03 navel or Valencia oranges
3 T. olive oil
Juice of ½ orange
Juice of ½ lemon
¼ tsp. ground cinnamon
1 T. honey
Salt and pepper to taste
12 Pitted Kalamata Olives
1 avocado
1/2 small red or white onion, thinly sliced
1 T. toasted pine nuts
â…“ cup chopped fresh mint

Cut top and bottom ends off oranges. Using a sharp knife, peel rind along with outer layer of skin, exposing pulp. Cut each orange into 8 wheels. Reserve juice and set aside. Whisk olive oil, orange and lemon juices, cinnamon, and honey in a salad bowl. Add oranges, olives, avocado, onion, and pine nuts; mix with large spoon. Garnish with mint and drizzle with more olive oil. Serve cold or at room temperature.

Yield: 3 servings
Calories: 342
Fat: 54g
Fiber: 8g

Fava (Puréed Yellow Split Peas)

Fava (Puréed Yellow Split Peas)

fava_170w_170hFava is an easy dish to make and its bright yellow color is a pretty addition to any table. It can be served as an appetizer, meze, or a side dish. Fava goes particularly well with dark leafy greens, salty dishes, and fish. Look for the peas at a Greek grocer, or try an Indian market and look for yellow daal (moong).

 

1 lb 2 oz yellow split peas

1 small red onion, peeled

2 garlic cloves, peeled

About 1 1/2 teaspoons salt

olive oil for serving

1 large red onion, sliced, for serving

handful of capers with leaves for serving

 

Rinse the fava, then put into a pot and cover with cold water. Bring to a boil. Drain and give the fava a shower in a colander. Rinse out the pot, put the fava back in and add four cups of hot water. Bring to a boil, add the whole onion and garlic and simmer, partly covered, for about 30 minutes. Remove the lid and simmer over low heat, stirring from time to time, for about 30 minutes more or until all the water has been absorbed and it starts glooping on the surface. Stir in the salt to taste. Discard the onion and garlic cloves, and pulse the fava, with a hand-held blender if you have one, or in a food processor until smooth like soft mashed potato–much will have collapsed on its own and it may not even be necessary to purée. Leave it to sit for a bit, then spoon into a serving dish. Drizzle a good amount of olive oil over the top. Serve warm with the onion slices, capers, and a grinding of pepper. Note: If you have made it beforehand, you will need to add some water and beat it to thin out again to a soft creamy mash, as it will have set in a clump.

Lavender Berry Crisp

Lavender Berry Crisp

76b7898f69a82 to 3 tablespoons dried culinary ‘Provence’ lavender buds

2 tablespoons quick-cooking tapioca

1 1/4 cups sugar

2 teaspoons ground cinnamon

4 cups blueberries, rinsed

4 cups raspberries, rinsed

3 tablespoons lemon juice

1 cup all-purpose flour

1/2 cup (1/4 lb.) butter, cut into 1/2-inch chunks

1/2 cup chopped almonds

In a blender, whirl lavender and tapioca until finely ground. Pour into a large bowl. Stir in 3/4 cup sugar and the cinnamon. Add blueberries, raspberries, and lemon juice; mix gently. Pour into a shallow 2 1/2- to 3-quart baking dish. In a food processor or bowl, combine flour, remaining 1/2 cup sugar, and butter. Whirl or rub in with your fingers until coarse crumbs form. Stir in almonds. Squeeze handfuls of the nut mixture together, then crumble into about 1/2-inch chunks over fruit mixture. Set dish on a foil-lined baking pan. Bake in a 350° oven until juices are bubbling in the center and streusel is browned, 60 to 70 minutes. Cool on a rack at least 45 minutes. Serve warm or cool. Spoon crisp into bowls.

 

Yield: 8 servings

Calories: 409

Fat: 17g

Fiber: 5.9g

 

Chickpea Soup with Tomatoes and Warming Spices

Chickpea Soup with Tomatoes and Warming Spices

chickpea soup2-3 tablespoons olive oil
1 onion, peeled and finely chopped
4 cloves garlic, finely chopped
3 carrots, peeled and diced
2 sticks celery, washed and diced
1 large fresh rosemary sprig
1 tablespoon of fresh sage
1 tablespoon fresh parsley
Sea salt and freshly ground black pepper
A good sized pinch of red pepper flakes
2 teaspoons cumin
1/2 teaspoon smoked paprika
2, 14 oz cans chickpeas, drained and rinsed
1, 14 oz can crushed tomatoes
Water
1 tablespoon parmesan cheese

In a large pan or Dutch oven heat the olive oil and add the finely chopped onion. Sprinkle with some sea salt and sauté on low for about 10-15 minutes until just caramelizing. Add the garlic, carrots, rosemary, parsley, sage and celery and continue to cook for another 5 minutes making sure the vegetables don’t burn. Add the spices and chickpeas and stir well. Add the tomatoes and enough water to cover the vegetables and chickpeas and stir in a tablespoon of Parmesan cheese. Bring to a boil, turn down to a simmer and cover. Cook for approximately 40-50 minutes checking occasionally to make sure the soup is not too thick, add a little more water if needed and continue cooking until the vegetables are cooked through and the chickpeas are cooked but not mushy. Remove from heat and serve with a little extra fresh parsley and parmesan cheese.

Red and Black Lentil Salad with Capers

Red and Black Lentil Salad with Capers

1 C. red lentils

1 C. black lentils

2 carrots peeled and finely grated

1/2 C. chopped fresh parsley

1/4 C. capers drained rinsed and coarsely chopped

 

Vinaigrette:

3 T. red wine vinegar

1 T. Dijon mustard

1 clove garlic minced

1/2 C. olive oil

2 T. snipped fresh chives

1 1/2 tsp. minced fresh tarragon or 1/2 tsp. dried tarragon

Salt and freshly ground pepper to taste

 

Pick over and rinse lentils. Cook red lentils covered in 3 C. salted simmering water for about 13 minutes or until just tender. Drain and let cool. Cook black lentils covered in 3 C. salted simmering water for about 25 minutes or until just tender. Drain and let cool. In a large bowl combine lentils carrots parsley and capers. To make vinaigrette: In a medium bowl whisk vinegar mustard garlic and oil together. Stir in chives tarragon salt and pepper. Add to lentils and toss well to combine. Taste and adjust seasoning.

 

Yield:

Calories:

Fat:

Fiber:

 

 

Sesame Chicken with Quinoa

Sesame Chicken with Quinoa

achx2 boneless, skinless chicken breasts, cut into 1-inch pieces

salt and pepper

1 Tbsp. olive oil

3 Tbsp. reduced-sodium soy sauce

2 Tbsp. rice wine vinegar

2 Tbsp. honey

1 garlic clove, minced

1/2 tsp. ground ginger

1 tsp. cornstarch

1/2 cup thinly sliced green onions

2 tsp. sesame oil

1 tsp. toasted sesame seeds

 

1 cup dry quinoa

2 cups chicken broth

 

Season chicken breasts generously on both sides with salt and pepper.  Heat oil in a large sauté pan over medium-high heat. Add chicken and sauté for about 4-6 minutes, stirring occasionally, until the chicken is cooked through.   While chicken is cooking, whisk together the soy sauce, rice wine vinegar, honey, garlic, ginger, and cornstarch until combined. When the chicken is cooked through, add the green onions and soy sauce mixture to the pan and stir immediately to coat the chicken. The sauce will thicken quickly. Stir in sesame oil, then remove from heat and serve over cooked quinoa (instructions below), sprinkled with sesame seeds.

Big Flavor Black Beans

Big Flavor Black Beans

2 C. dried Black Beans

3 qt. Water

¾ C. Yellow Onion (cut into 3/8” cubes)

1 T. chopped Garlic

1 T. ground Cumin

2 tsp. Chile Powder

1 tsp. Chipotle Puree

1/3 C. Catsup

1 tsp. dried Oregano

2 tsp. Salt

 

Soak beans in a stockpot overnight in the water; beans should be covered. The next day, add remaining ingredients, except salt, and bring to a boil and stir.  Lower heat to medium, cover and simmer until the beans are tender, but slightly firm in the center, 1 ½ to 2 hours.  If the liquid evaporates before beans are cooked add more water, ¼ C. at a time.  When cooked through, add salt and cook 1-2 more minutes.  Keep warm until ready to serve, or cool, cover, and refrigerate up to 3 days.

 

To make black bean soup, thin with a little water or stock and stir in some pico de gallo or spicy salsa.

 

 

From Chevy’s Tex Mex Cookbook

Beans a la Charra

Beans a la Charra

 

  • 3 C. dried Pinto Beans
  • 3 qt. Water
  • 6 slices uncooked Bacon, coarsely chopped
  • ½ C. diced Onion
  • 1 T. chopped Garlic
  • ½ Jalapeno, stemmed, seeded and chopped
  • 1 T. Chile Powder
  • 2 tsp. Ground Cumin
  • 1 T. salt

 

In stockpot, soak beans overnight in the water (should be covered).  The next day, cook bacon in skillet over medium high heat until crisp, 6 to 8 minutes.  Add onion, garlic and jalapeno and cook for 5 minutes.  Stir in chile powder and cumin and cook a minute more.  Add 1 C. of the beans’ soaking liquid while stirring and scraping the pan to being up any browned bits.  Add beans and remaining water and bring to a rapid boil.  Decrease the heat to medium low and simmer 90 minutes to 2 hours, or until beans are soft.  When cooked through, add salt and cook 1-2 more minutes.  Keep warm until ready to serve or cool, cover and refrigerate up to 3 days.

 

You can serve these beans as a soup by pureeing some of the beans and stirring them back in.

 

From Chevy’s Tex Mex Cookbook

Lemony Lentil Soup

Lemony Lentil Soup

Lemony Lentil Soup

1 tablespoon olive oil

1 medium white onion, peeled and diced

2 medium carrots, diced

5 cloves garlic, peeled and minced

6 cups vegetable stock (or chicken stock)

1 1/2 cups red lentils, rinsed and picked over

2/3 cup whole-kernel corn

2 teaspoons ground cumin

1 teaspoon curry powder

(optional) pinch each of saffron and cayenne

zest and juice of 1 small lemon

fine sea salt and freshly-cracked black pepper

 

Sauté the veggies (optional). Press the “Sauté” button on your Instant Pot.  Add oil and let it heat until shimmering. Add onion and carrots and sauté for 5 minutes, stirring occasionally, until the onions are soft and translucent.  Add garlic and sauté for 1 more minute, stirring occasionally, until fragrant.  Press “Cancel”. Cook. Stir in the vegetable stock, lentils, corn, cumin, curry powder (plus saffron and cayenne, if using) until combined. Cover the pot and set vent to “Sealing”. Cook on high pressure for 8 minutes, followed by a quick release. Blend. Using either a hand blender or traditional blender, puree the soup until it reaches your desired consistency.  (If using a traditional blender, please see notes below.) Season. Stir in the lemon zest and juice until combined.  Taste and season the soup with a generous pinch or two of fine sea salt and black pepper, as needed. Serve. Serve warm, garnished with an extra fresh lemon slice if desired.

Louisiana Red Beans

Louisiana Red Beans

Louisiana Red Beans

 

1 lb. red, white and black beans

1 onion, chopped

2 bay leaves

2 whole jalapeno peppers

2 whole banana peppers

1/2 teaspoon cayenne pepper

2 tablespoons parsley

1 tablespoon basil

3 cloves garlic

1 tablespoon black pepper

1/2 teaspoon curry powder

1 tablespoon gumbo file

1 can beer (dark, preferably)

2 tablespoons red wine vinegar

1/2 teaspoon Tabasco

 

Dump everything except the onion into a crock pot or large pot and let sit for 6-24 hours. Add the chopped onion. In a crock pot, set on high and go away. Check every hour and add extra beer, water, vegetable stock, or just about any other liquid (cheap red wine is good) *OTHER* than vinegar to make sure the beans stay covered. Cook until tender (anywhere from 4-8 hours, depending on your crock pot and the phase of the moon). If you’re going to be out of the house, put the crock pot on low, and make sure you’ve got an extra 2″ of liquid in it (cook 8-10 hours, bringing it to high whenever you get back to the house). If you’re cooking on the stovetop, bring everything to a rapid boil and boil for 20 minutes, covered, adding liquid as necessary (it might not be).  Reduce to simmer, keep covered, and cook 2-5 hours, until tender, making sure that you have adequate liquid.  If you don’t like things *spicy*, either don’t add the jalapeno and banana peppers, or remove them after an hour or two. If you like ’em hot, chop the peppers up about an hour before serving and continue to cook.  These are great as-is; serve with cornbread and enjoy!

Instant Pot Taco Soup

Instant Pot Taco Soup

Instant Pot Taco Soup

1 tablespoon avocado oil or other vegetable oil

2 cups yellow onion diced

2 pounds ground sirloin

taco seasoning

 

2 cans fire roasted diced tomatoes 14 ½ ounces each, with juices

1 can red kidney beans 15 ounces, with juices

1 can black beans 15 ounces, with juices

1 can pinto beans 15 ounces, with juices

1 can whole kernel corn 15 ¼ ounces, drained

2 cans diced green chiles 4 ½ ounces each

4 cups unsalted chicken stock

2 bay leaves

 

2 tablespoons chili powder

4 teaspoons ground cumin

2 teaspoons ground black pepper

2 teaspoons kosher salt

1 teaspoon paprika

1 teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon dried oregano

¼ teaspoon red pepper flakes

 

Turn the Instant Pot on ‘Sauté’ and using the ‘Adjust’ button, adjust the temperature setting to ‘More’ and allow the pot to heat up until the digital display reads ‘Hot’. Once the display reads ‘Hot’, add the avocado oil to the pot, allow it to heat up for about 30 seconds, and then add the diced onion. Sauté the onion, continually tossing until it becomes soft, slightly translucent, and begins to brown on the edges, 4 to 5 minutes. Add the ground sirloin to the pot and, using a large wooden or silicone spoon, break the ground sirloin up into small pieces as it cooks. Continue cooking until browned, 5 to 7 minutes. Add the taco seasoning, mix it into the beef, and continue cooking for another 1 to 2 minutes to allow the spices to release their aromas and flavors into the ground beef. Turn the ‘Sauté’ feature off and add the diced tomatoes, beans, corn, green chilis, and chicken stock to the pot. Mix everything together well and then add the two bay leaves to the pot. Close the pot and set it to ‘Sealing’. Select the ‘Soup’ function and set the cook time to 10 minutes. Once the cook time has completed, allow for a 10-minute natural pressure release (NPR). As soon as the 10-minute NPR has finished, release any remaining pressure from the pot before opening. Once the pot is open, remove the two bay leaves. Serve and enjoy.

Herby Lentil Salad with Canadian Bacon

Herby Lentil Salad with Canadian Bacon

Herby Lentil Salad with Canadian Bacon

 

Olive Oil Pan Spray

1 clove Garlic, crushed

4 Scallions, sliced

2 13oz. cans Green Lentils, rinsed

2 T. Balsamic Vinegar

3 T. chopped herbs of choice

1 C. cherry Tomatoes, halved

3 ¼ oz. Canadian Bacon, sliced

 

Quick sauté the scallions and garlic in olive oil spray.  Stir in lentils, vinegar, herbs and tomatoes and set aside.  Broil the bacon until crisp, place on top of salad and serve.

 

Yield: 4 servings

Calories: 313

Fat: 12g

Fiber:

Pearled Barley Risotto with Sherried Mushrooms & Leeks

Pearled Barley Risotto with Sherried Mushrooms & Leeks

Pearled Barley Risotto with Sherried Mushrooms & Leeks

 

Olive oil

1 cup chopped onion

1 cup uncooked pearled barley

4 to 5 cups chicken or vegetable stock or water, warmed and held over low heat, divided

1 leek, washed of grit and sliced into thin ribbons

2 cups button mushrooms, whole if small or chopped if large Salt and pepper

2 tablespoons sherry or marsala

 

Cover the bottom of a 5-quart stockpot with a thin layer of olive oil and heat over medium-high. When heated, cook and stir the onion until soft, about 5 to 6 minutes. Add the pearled barley and cook until starting to brown, about 2 minutes more. Pour in 1 cup of the chicken stock and reduce the heat to medium/medium-low. Stir the barley-onion mixture until all the liquid is incorporated. Add another cup of the stock. Continue stirring and adding stock in this fashion, 1 cup at a time, until the barley is cooked al dente, about 40 minutes. Note that cooking time can take anywhere from 30 to 45 minutes, depending on the moisture content, germ thickness, and age of the barley. While the barley is cooking, prep the vegetables. Heat 2 tablespoons olive oil in a sauté pan over medium heat. Cook and stir the leek until softened, about 5 minutes. Add as many mushrooms as can fit in the pan and season with a few pinches of salt. Cook the mushrooms down, stirring occasionally, and add the rest in batches by the handful until all the mushrooms are incorporated. When they stop releasing moisture, turn the heat to medium-high and stir continuously. When the pan seems dry and the mushroom-leek mixture begins to brown and stick, pour in the sherry to deglaze the pan. Scrape up any brown bits and cook for another minute, then remove the mixture from the heat and set aside. When the risotto is al dente, stir the mushroom-leek mixture into the stockpot. Season with salt and pepper to your liking. Serve and, if desired, garnish with freshly grated Parmesan and chopped fresh parsley.

Instant Pot Saucy Pinto Beans

Instant Pot Saucy Pinto Beans

 

2 cups dry pinto beans 1 lb

2 T. avocado oil

1 large yellow onion peeled and diced

1 medium jalapeño seeded and diced

2 tsp. minced Garlic

3 1/2 cups chicken stock

8 oz. tomato sauce 1 can

2 T. chili powder

1 T. yellow mustard

1 tsp. dried oregano

1 tsp. cumin

1/2 tsp. black pepper

2 bay leaves

1/2 tsp. salt

 

Place the beans in a bowl and cover with 3 inches of water. Soak the beans 4–8 hours. Drain the beans. Press the Sauté button of the Instant Pot® and add the oil. After the oil heats 1 minute add the onion, jalapeño, and garlic. Sauté until softened, about 5 minutes. Add soaked beans, stock, tomato sauce, chili powder, mustard, oregano, cumin, pepper, bay leaves, and salt to the inner pot. Stir well to combine and scrape any brown bits from the bottom of the pot. Secure the lid. Press the Manual or Pressure Cook button and adjust the time to 25 minutes. When the timer beeps, let pressure release naturally until float valve drops and then unlock lid. Remove and discard the bay leaves and then transfer the beans to a bowl for serving.

Sweet and Spicy Baked Adzuki Beans

Sweet and Spicy Baked Adzuki Beans

 

4 C. cooked azuki beans or canned azuki beans, rinsed and drained 

1/4 C. finely chopped onion 

2 slices (2 ounces) canadian bacon, finely chopped 

3/4 C. canned tomato puree 

2 T. pure maple syrup 

3/4 tsp. mustard powder 

1/4 tsp. salt 

1/4 tsp. ground black pepper 

1/4 tsp. hot-pepper sauce 

1/4 tsp. ground cloves or allspice 

 

Preheat the oven to 325°F. Coat an 8″x 8″ baking dish with vegetable oil spray. Add the beans, onion, bacon, tomato puree, syrup, mustard, salt, pepper, hot-pepper sauce, and cloves or allspice. Stir to combine. Cover the dish tightly with aluminum foil. Bake for 1 hour. Turn off the oven and let the beans stand inside for about 15 minutes. The beans can also be cooked in a slow cooker on the low setting for 2 hours.

 

Yield: 8 servings

Calories: 184

Fat: 1g

Fiber: 9g

Apple and Pork Stir-fry with Ginger

Apple and Pork Stir-fry with Ginger

Apple and Pork Stir-fry with Ginger

2 T. peach jam, preferably fruit sweetened

2 T. reduced sodium soy sauce

2 T. water

1/2 tsp. cornstarch

1 1â/2 tsp. dark toasted sesame oil

1 T. finely minced fresh ginger root

1/2 pound (8 ounces) pork tenderloin, cut into thin strips

1 1/2 tsp. canola oil

1 cup chopped red bell pepper

1 cup chopped green bell pepper

1 cup chopped yellow bell pepper

1 can (8 ounces) sliced water chestnuts, drained

2 firm apples, such as Fuji or Gala, cut into one-inch pieces

1/2 cup scallions, thinly sliced

Freshly ground black pepper, to taste

2 cups steamed brown rice or whole wheat angel hair pasta

 

In small bowl, combine jam, soy sauce, water and cornstarch. Set aside. In large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes. Transfer pork and ginger to bowl with slotted spoon. Add canola oil to skillet. Stir-fry peppers, water chestnuts, and apples until peppers are crisp tender, about 3 minutes. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper. Serve over brown rice or whole wheat pasta.

 

Yield: 4 servings

Calories: 355

Fat: 8g

Fiber: 10g

Chickpea Sauté with Basil and Pine Nuts

Chickpea Sauté with Basil and Pine Nuts

Chickpea Sauté with Basil and Pine Nuts

soaking and cooking the chickpeas:

3 T. + 1 tsp. salt

4 qt. water

1 lb. dried chickpeas

1 onion, peeled and halved through the core

a few sprigs thyme

1 clove garlic, smashed

1 bay leaf

for the sauté:

1/4 C. pine nuts

3 T. extra-virgin olive oil

1 clove garlic, minced or thinly sliced

4 C. cooked chickpeas, drained

nice sea salt and pepper to taste

1/3 C. thinly sliced basil or more to taste

a few T. finely minced parsley or more to taste, optional

bread for serving

 

Soaking and cooking the beans: Dissolve the 3 T. of salt into the water. Add the chickpeas and soak for 8 to 24 hours. Drain, and place in a pot with the onion, thyme, garlic, bay leaf and remaining tsp. of salt. Cover with water by three inches. Bring to a boil, then lower heat and cook at the gentlest simmer for about an hour or until the chickpeas are cooked through. Let chickpeas cool in their cooking liquid. Discard thyme sprigs, bay leaf, and onion. Store chickpeas in their cooking liquid. Toast the pine nuts in a small skillet over low heat until light brown, about 5 to 10 minutes—watch closely to prevent burning. Transfer to a plate to cool. Making the sauté: Place the oil and chopped garlic in a large sauté pan over medium heat. When the garlic starts sizzling in the oil, add the chickpeas, and season with salt and pepper to taste. Don’t be afraid to go big on the salt—chickpeas can handle it. I started with 1 tsp. of Maldon sea salt, and then added a pinch more. Add the pine nuts and the herbs, and sauté for a few minutes or until the chickpeas are heated through and nicely coated in the oil and herbs. Serve with more salt and pepper on the side.

Blueberry Bran Muffins II

Blueberry Bran Muffins II

Blueberry Bran Muffins21 1/2 cups unprocessed wheat bran or oat bran
1 cup whole wheat flour
2 tablespoons ground flaxseed
1 1/4 teaspoons baking soda
1 teaspoon ground cinnamon
1/8 teaspoon salt
3/4 cup 1% milk or unflavored soymilk
1/3 cup honey
1 ripe medium banana, mashed with a fork
1 large egg
2 tablespoons olive oil
1 teaspoon pure vanilla extract
1 cup fresh blueberries or other berries

Position a rack in the center of the oven and preheat oven to 400 degrees Fahrenheit. Lightly coat 24 nonstick miniature muffin cups with cooking oil spray. In a medium bowl, combine bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth. Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture. Using a spoon, stir until smooth. Add remaining liquid mixture and stir just until combined. Add blueberries and stir again, but do not over mix. Spoon 2 tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers. Do not overbake. Cool in the pan on a wire rack for 10 minutes before removing from the cups. Serve warm or cool completely on the rack. Make-Ahead Tip: To freeze these muffins for later use, wrap cooled muffins tightly in plastic wrap and place in freezer bags. Freeze for up to three months.

Yield: 24 miniature muffins
Calories: 63
Fat: 2g
Fiber: 2.7g

Ezekiel Bread Roast Beef & Cheese

Ezekiel Bread Roast Beef & Cheese

2 slices Ezekiel Bread (or other good multi-grain, high fiber bread)
2 slices Fat Free American Cheese
4 ounces lean deli thin sliced roast beef
1 tablespoon brown mustard
3 thin slices yellow onion

Toast Ezekiel bread on the grill with cheese on top until the cheese melts. Put roast beef on the toast. Top with mustard and onion slices. Enjoy!

Yield: one sandwich
Calories: 374
Fat: 6g
Fiber: 6.6g

Roasted Garlic and Butternut Squash Cassoulet

Roasted Garlic and Butternut Squash Cassoulet

1 whole garlic head

4 ounces pancetta, chopped

2 C. vertically sliced onion

1 T. olive oil

1 T. white wine vinegar

4 1/2 C. (1/2-inch) cubed peeled butternut squash (about 2 pounds)

1/2 C. organic vegetable broth (such as Swanson Certified Organic)

1/2 tsp. dried thyme

1/4 tsp. salt

1/8 tsp. freshly ground black pepper

4 (16-ounce) cans cannellini or other white beans, rinsed and drained

1 bay leaf

2 (1-ounce) slices white bread

2 T. grated fresh Parmesan cheese

1/2 tsp. olive oil

1 T. chopped fresh parsley

Preheat oven to 350°. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Set half of garlic pulp aside; reserve remaining garlic pulp for another use. Discard skins. Heat a large Dutch oven over medium-high heat. Add pancetta; sauté 5 minutes or until crisp. Remove pancetta from pan, reserving drippings in pan. Add onion and 1 T. oil to drippings in pan; sauté 5 minutes. Reduce heat to medium-low; cook 25 minutes or until onion is very tender and browned, stirring frequently. Stir in vinegar. Preheat oven to 375°. Add garlic pulp, pancetta, squash, and next 6 ingredients (through bay leaf) to onion mixture, stirring well. Place bread in a food processor, and pulse 10 times or until coarse crumbs measure about 1 C.. Combine breadcrumbs, Parmesan cheese, and 1/2 tsp. olive oil; sprinkle evenly over squash mixture. Cover and bake at 375° for 50 minutes or until squash is tender. Uncover and bake an additional 15 minutes or until topping is browned. Discard bay leaf. Sprinkle with parsley.

Blueberry Bran Muffins

Blueberry Bran Muffins

Blueberry Bran Muffins2 C. fresh blueberries
1 1/2 C. all bran cereal with extra fiber
1 1/2 C. plain soy milk (or skim milk)
1 large egg
1/3 C. canola oil
3/4 C. Splenda
2 T. freshly grated orange zest (colored peel)
1 tsp. vanilla
1 C. whole wheat pastry flour
1 T. baking powder
1 tsp. cinnamon
3/4 C. chopped pecans

Wash the blueberries, then remove the stems. Lay the berries on a paper towel to dry. Preheat the oven to 375 degrees. Grease your muffin tins or line them with paper liners. In a large mixing bowl, mix together the cereal and the soy milk; soak this mixture for about 15 minutes. Stir in egg, oil, Splenda, orange zest, and vanilla. In a separate bowl, combine the flour, baking powder, cinnamon and nuts. Gently stir in the blueberries. All at once, add the dry ingredients to the cereal mixture. Gently stir, just until blended. Do not over-stir! Too much stirring destroys the light texture of muffins. Spoon the batter into greased or paper-lined muffin tins. Bake the muffins for 25 minutes, until the cake tester inserted in the center of a muffin comes out clean.

Yield: 18 muffins
Serving Size: 1 muffin

Calories: 140
Fat: 8g
Fiber: 4g

Escarole Soup with Chickpeas

Escarole Soup with Chickpeas

Escarole Soup with Chickpeas1 slice bacon, chopped
2 clove garlic, minced
8 cup Chicken Broth
1 tsp. Italian seasoning, crushed
1/2 cup uncooked rice-shaped orzo pasta
1 bunch escarole, sliced (about 6 cups)
3 medium fresh tomato, chopped (about 1 1/2 cups)
1 can (about 16 ounces) chickpeas (garbanzo beans) , rinsed and drained
Ground black pepper
Shredded Parmesan cheese

Cook the bacon in a 6-quart saucepot over medium heat for 1 minute. Add the garlic and cook until bacon is browned. Add the broth and seasoning. Heat to a boil. Add the pasta. Cover and cook for 10 minutes. Add the escarole, tomatoes and chickpeas. Cook for 10 minutes more or until the escarole is tender. Season with black pepper to taste. Serve with cheese.

Black Bean Confetti Relish

Black Bean Confetti Relish

2/3 C. canned black beans, rinsed and drained
2 T. frozen whole-kernel corn
2 T. diced yellow bell pepper
2 T. diced plum tomato
1 T. diced red bell pepper
1 T. minced shallots
1 T. lemon juice
1 tsp. olive oil
1/4 tsp. ground cumin
1/4 tsp. coarsely ground black pepper
1/8 tsp. salt

Combine all the ingredients in a bowl. Serve relish chilled or at room temperature.

Yield: 1 C.
Serving size: 1/2 C.

Calories: 116
Fat: 2.9g
Fiber: 3.2g

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

 

 

Lentil Salad

Lentil Salad

1/2 C. brown or green lentils

2 C. water

1 bay leaf

1 tsp. fresh thyme leaves or 1/4 tsp. dried thyme

2 plum tomatoes, chopped

1/2 C. chopped celery

1/2 C. chopped green or yellow bell pepper

3 T. low-fat vinaigrette salad dressing

1/2 tsp. Dijon mustard

 

Combine lentils in saucepan with water, bay leaf, and thyme.  Cook over medium heat 12 to 15 minutes, or until tender.  Stir occasionally.  While lentils cook, combine tomatoes, celery, pepper, salad dressing, and mustard in mixing bowl.  Drain lentils.  Discard bay leaf.  Add lentils to ingredients in bowl.  Toss gently.  Serve hot or cold.

 

Yield:

Calories:

Fat:

Fiber:

Escarole-Garlic Soup with Chickpeas

Escarole-Garlic Soup with Chickpeas

1 bunch escarole (about 1 lb.)
4 T. olive oil
5-6 medium cloves fresh garlic, finely minced or pressed
1 medium onion, sliced
2 qt. chicken broth (fresh or canned)
2 sprigs fresh parsley, chopped
1 can (16 oz.) chickpeas, drained
Freshly ground black pepper
2 cups cooked brown rice
Parmesan cheese, grated (optional)

Rinse and drain escarole. Cut crosswise into thin pieces. Place oil in 4-quart saucepan over medium-high heat. Add escarole, garlic and onion, and sauté for 5 minutes. Add 1/2 cup broth, cover and simmer over low heat 25-30 minutes. (The leaves will shrink as they cook.) Add more broth if liquid is being absorbed too quickly, to avoid burning. Add remaining broth, parsley, chickpeas and pepper to taste. Cover and simmer 10 minutes longer. To serve, place 1/2 cup rice in each bowl and pour soup over. Sprinkle with Parmesan cheese, if desired.

Chickpea Pancakes with Spicy Vegetables

Chickpea Pancakes with Spicy Vegetables

1 C. chickpea flour
3/4 C. cold water
2 T. olive oil
1 egg
1/4 tsp. salt
1/4 tsp. ground black pepper
1/2 small onion
1 zucchini
2 large cauliflower florets
1 tsp. fresh ginger
.12 tsp. crushed red pepper flakes
2 T. tomato sauce
1 scallion

Generously coat an 8″ nonstick skillet with cooking spray and heat over medium heat. Place the flour in a bowl and gradually whisk in 3/4 C. cold water to make a smooth batter the consistency of thin cream (add more water if needed). Whisk in 2 T. of the oil, the egg, 1/8 tsp. of the salt, and 1/8 tsp. of the pepper. Pour 3 T. batter into the skillet and quickly tilt the skillet to coat the bottom with a thin layer of batter. Cook the first side until nicely browned, about 1 minute. Turn the pancake with a spatula and cook the second side for 30 to 45 seconds (it will look spotty). Slide the pancake onto a plate and cook the rest in the same fashion. Cover with foil to keep warm. Heat the remaining 1 T. oil in another skillet over medium heat. Stir in the onion, zucchini, cauliflower, ginger, cumin, and pepper flakes. Cover and cook, stirring occasionally, for 3 minutes. Stir in the tomato sauce, cover, and cook until the vegetables are tender and the liquid is evaporated, 10 to 15 minutes. Stir in the scallion, the remaining 1/8 tsp. salt, and the remaining 1/8 tsp. pepper. Arrange a pancake, attractive side down, on a plate, and spoon the vegetables in a line one-third of the way from one edge and roll up. Assemble the remaining pancakes in the same manner.

Calories: 214
Fat: 13g
Fiber: 3g

Lentil Salad (with diced roasted vegetables and vinaigrette)

Lentil Salad (with diced roasted vegetables and vinaigrette)

1 red onion, peeled and diced
1 small leek, white part only diced
1 medium carrot, peeled and diced
1 small turnip, peeled and diced
1 tsp. thyme leaves
4 T. extra virgin olive oil
Kosher salt and freshly ground black pepper
1 1/2 C. chicken stock or water
6 oz. small green lentils (lentilles de puy)
1 1/2 T. sherry vinegar
2 tsp. chopped parsley
1 head of frisse, leaves cleaned and trimmed

Heat the oven to 350. Place the onion, leek, carrot and turnip in a small roasting pan. Add the thyme, half the oil and season with salt and pepper. Roast the vegetables until they begin to brown, about 20 minutes. Add the lentils and the stock or water. Season the lentils with salt then cover the pan and continue roasting until the lentils are tender, about 1 hour. Dress the lentils with the remaining oil and the vinegar. Allow the lentils to cool to room temperature. Adjust the seasoning if necessary, add the parsley and serve on a bed of frisee.

Yield: 4 servings
Calories: 181
Fat: 7g
Fiber: 10.4g

Green Chile Buckwheat Polenta

Green Chile Buckwheat Polenta

4 C. vegetable or chicken stock
1 tsp. salt
1 C. coarse grind buckwheat groats or kasha (or commercially ground buckwheat)
1 tsp. ground cumin
several grinds pepper
1/4 C. chopped (Hatch) green chile or small can of diced chiles
1 T. butter
1/2 C. cheese – cotija, pepper jack, cheddar, etc.
Canned Salsa Verde

Fresh Garnishes, if Available:
4 eggs (cooked any style)
avocado, diced
cilantro, chopped

To a medium saucepan, add the stock and salt. Bring to a boil, and reduce heat. Slowly whisk in the ground buckwheat (to avoid lumps). Add the cumin and ground pepper. Cover and simmer until desired texture is achieved. The time will vary according to the coarseness of your buckwheat. I cooked mine low and slow for about 40 minutes. My kasha (buckwheat) was milled on the 2nd coarsest setting. Substitute commercial buckwheat if preferred. Refer to package instructions for liquid quantity and cooking time. Add the green chile, butter, and cotija (or other) cheese. Stir to combine.

Top with an egg and avocado, sprinkle with crumbled cotija and cilantro, and drizzle with salsa verde. Dig in!

Herbed Lemony White Bean Salad

Herbed Lemony White Bean Salad

2 15oz. cans of cannellini beans, rinsed and drained
3 tsp. chopped parsley
2 tsp. minced fresh rosemary
1/4 C. minced red onion
1 tsp. freshly squeezed lemon juice
2 tsp. good quality olive oil
salt and pepper

Mix all the ingredients together in a bowl, and season the salad to taste with salt and pepper. Let the salad sit in the fridge for at least an hour before serving to let the flavors meld together.

Smoky Black Beans with Grilled Lamb

Smoky Black Beans with Grilled Lamb

1 C. dried black beans such as Black Appaloosa or Black Valentine
2 1/2 C. chopped onions
1 C. lightly packed fresh cilantro
1 fresh serrano chili, stemmed
2 cloves garlic
1 tsp. ground cumin
1/2 tsp. dried oregano
2 C. beef or lamb broth
1/4 lb. diced smoked bacon (preferably applewood-smoked)
1/2 C. dry red wine
1 lb. tomatoes (about 3)
1 T. minced fresh marjoram leaves (or 1 tsp. dried marjoram), plus marjoram sprigs
1 tsp. balsamic vinegar
Salt and pepper
4 lamb loin chops (about 1 1/4 in. thick each, 1 1/2 lb. total), fat trimmed

Sort beans for debris, then rinse. Bring beans and 1 quart water to a boil over high heat in a 5- to 6-quart pan. Cover, boil for 2 minutes, and remove from heat. Beans are ready to cook after soaking for 2 hours, but are more digestible after 4 hours. To use, drain and rinse. In a 4- to 5-quart pan over high heat, bring 2 C. water, 1 C. chopped onion, cilantro, chili, garlic, 1/2 tsp. cumin, and oregano to a boil. Reduce heat and simmer, covered, for 10 minutes. Whirl in a blender until smooth. In pan combine onion mixture, broth, and soaked beans. Bring to a boil over high heat, then reduce heat and simmer, covered, for 45 minutes. Meanwhile, in a 3- to 4-quart pan over medium heat, frequently stir bacon and 1 1/2 C. onion until onion is deep golden, about 20 minutes. Stir in wine and set aside. On a rack in a 12- by 15-inch broiler pan, broil tomatoes 2 inches from heat, turning until blackened all over, about 15 minutes. Coarsely chop; set aside. Add bacon mixture, tomatoes, minced marjoram, and vinegar to beans. Simmer, uncovered, stirring often, until beans are tender to bite and enough liquid evaporates to make a thick stew, 30 to 40 minutes. Add salt and pepper to taste. While beans simmer, sprinkle lamb all over with salt, pepper, and remaining cumin. Broil 2 inches below heat, turning once, until done to your liking, about 8 minutes for medium-rare. Spoon bean mixture into 4 wide soup bowls. Top each with a lamb chop, and garnish with marjoram sprigs.

Yield: 4 servings
Calories: 543
Fat: 24g
Fiber: 9.7g

Rustic Tuscan-Style Sausage, White Bean, and Kale Soup

Rustic Tuscan-Style Sausage, White Bean, and Kale Soup

2 T. olive oil
1 lb. Italian sweet sausage, casing removed
1 medium onion, finely chopped
2 large carrots, finely diced
1 large potato, finely diced
2 cloves garlic, minced
2 bay leaves
2 (15 oz.)cans white cannelini beans, drained and rinsed
2 bunches kale, stems removed and roughly chopped
52 oz. good quality low-sodium chicken stock
Kosher Salt and Freshly Ground Black Pepper, to taste
1 loaf baguette bread
Gruyere and Asiago Cheese, shredded

In a large pot, heat 2 T. olive oil over medium heat. Add sausage and brown, stirring occasionally to break into smaller pieces, approximately 10 minutes. Add onion, carrots, potato, and bay leaves. Season generously with kosher salt and cook until vegetables begin to soften, stirring occasionally, approximately 10 minutes. Add garlic and beans, and cook for another 2-3 minutes. Add kale, and cook until it becomes slightly wilted. Add chicken stock, season with salt and pepper, and cover with lid. Bring soup to a boil, then reduce heat and keep at a simmer for about 45 minutes, although a bit longer is completely fine. The soup will thicken as the potatoes begin to release their starch into the soup. *the soup tastes best the second day. If time allows, cool soup completely, and refrigerate it for the following day. Reheat before serving. When about ready to serve, slice baguette. Drizzle each slice with a little olive oil and season with kosher salt. Bake at 350 degrees for about 5 minutes, until toasted. Top with grated gruyere and asiago cheese and broil for about 2-3 minutes, until cheese is melted. It can go from melted to burnt pretty fast, so don’t leave broiler unattended. Divide soup among bowls and top with a few slices of cheesy baguette.

Farfalle with Sausage, Cannellini Beans, and Kale

Farfalle with Sausage, Cannellini Beans, and Kale

8 oz. uncooked farfalle (bow tie pasta)
1/4 C. oil-packed sun-dried tomatoes
1 1/2 C. chopped onion
8 oz. hot turkey Italian sausage
6 garlic cloves, minced
1 tsp. dried Italian seasoning
1/4 tsp. crushed red pepper
1 (14-oz.) can fat-free, less-sodium chicken broth
1 (16-oz.) package fresh kale
1 (15-oz.) can cannellini beans, rinsed and drained
1 oz. shaved fresh Parmesan cheese (about 1/4 C.)

Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1 C. cooking liquid; keep warm. Drain tomatoes in a small sieve over a bowl, reserving 2 tsp. oil; slice tomatoes. Heat a large Dutch oven over medium heat. Add sliced tomatoes, reserved 2 tsp. tomato oil, onion, and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble. Add garlic to pan; cook 1 minute. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender. Stir in pasta, reserved 1 C. cooking liquid, and beans.

LTS Lentil Chili

LTS Lentil Chili

LTS Lentil Chili

 

1 C. of lentils

1/4 C. of tomato powder

2 T. of flour

1 T. of chili powder

1 T. of onion flakes

1 tsp of cumin

1 tsp of oregano

1/2 tsp of salt

1/4 tsp of garlic powder

 

At home, mix all ingredients in a resealable bag. At camp, bring 4 C. of water to a boil and stir in dry mixture. Bring mix to a boil and simmer for 15 minutes over medium heat. Stir occasionally to prevent sticking.

Crispy Lentils with Ground Lamb

Crispy Lentils with Ground Lamb

3/4 pound ground lamb
4 C. freshly cooked French green lentils, 1 C. cooking liquid reserved
2 tsp. ground cumin
1 dried ancho or chipotle, soaked in warm water, stemmed, seeded, and minced (or 1 tsp. pure chile powder)
2 tsp. minced garlic
Salt and freshly ground black pepper
1 T. extra virgin olive oil
Minced cilantro, for serving
Greek-style yogurt, for serving
Cooked rice or pita, for serving

Turn the heat to high under a large deep skillet and add the lamb a little at a time, breaking it into small pieces as you do. Stir and break up the meat a bit more, then add the cooked lentils. Keep the high heat and continue to cook, stirring occasionally, until the lentils begin to brown and pop, 5 to 10 minutes. Don’t worry if the mixture sticks a bit, but if it begins to scorch, lower the heat slightly. Add the cumin, chile, and garlic and cook, stirring, for about a minute. Add the reserved lentil liquid and stir, scraping the bottom of the pan to loosen any browned bits. Season with salt and pepper, turn the heat to medium-low, and cook until the mixture is no longer soupy but not dry. Stir in the olive oil, then taste and adjust the seasoning. Garnish with cilantro if you like, and serve immediately, with yogurt and rice or pita bread.

Lemon Bulgur and Chickpea Pilaf

Lemon Bulgur and Chickpea Pilaf

1 C. bulgur, medium grind
2 C. vegetable stock
1 tsp. ground cumin
1 T. olive oil
1 small onion, chopped
1 small green bell pepper, chopped
3 cloves garlic, minced
2 C. canned chickpeas, rinsed and drained
1/3 C. fresh lemon juice
1 C. fresh parsley, chopped

Place bulgur in a bowl. Bring stock to a boil, add half the cumin, and pour stock over bulgur. Stir once and let sit 10 to 15 minutes, until most of the liquid has been absorbed and bulgur is fluffy. Heat oil in a heavy nonstick skillet over medium heat. Sauté onion, green pepper and half the garlic 3 to 5 minutes, stirring, until onion is translucent. Add remaining garlic and cumin. Sauté about 30 seconds. Stir in bulgur and chickpeas. Stir together a few minutes. Then add remaining ingredients, combine well and season with salt and pepper to taste. Serve hot.

Yield: 6 servings
Calories: 309
Fat: 6.2g
Fiber: 14.7g

Black Bean Salad with Lemon Mustard Vinaigrette

Black Bean Salad with Lemon Mustard Vinaigrette

2 lbs. canned black beans, rinsed and drained
2 T. chopped pimento
2 T. parsley
1 T. plus 1 tsp. olive oil
2 T. lemon juice
1½ T. water
¼ tsp. dry mustard
1 clove garlic, minced

Combine beans, pimento and parsley in a salad bowl. Combine remaining ingredients and salt and pepper to taste in a jar with a tight fitting lid. Shake vigorously. Pour dressing over beans. Set aside 30 minutes before serving.

Yield: 10 servings
Calories: 343
Fat: 5.7g
Fiber: