October 1st, 2008 by alice
Tags: Soup, Taco, Twist
INGREDIENTS
- 1mediumonion, chopped
- 2garlic cloves, minced
- 2teaspoonsolive oil
- 3cupsreduced-sodium beef brothor vegetable broth
- 1 (15 ounce)canblack beans, rinsed and drained
- 1 (14 1/2 ounce)candiced tomatoes
- 1 1/2cupspicante sauce
- 1cup uncookedspiral shaped pasta
- 1smallgreen pepper, chopped
- 2teaspoonschili powder
- 1teaspoonground cumin
- 1/2cup shreddedreduced-fat cheddar cheese
- 3tablespoonsreduced-fat sour cream
DIRECTIONS
- In a large saucepan, saute onion and garlic in oil until tender.
- Add the broth, beans, tomatoes, picante sauce, pasta, green pepper and seasonings. Bring to a boil, stirring frequently.
- Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender, stirring occasionally.
- Serve with cheese and sour cream.
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October 1st, 2008 by alice
Tags: Magical, Meatloaf
INGREDIENTS
- 1/2cupwalnuts
- 2tablespoonscanola oil
- 1onion, diced
- 1largegarlic clove, minced
- 2celery ribs, diced
- 1cupmushrooms, cleaned and chopped
- 2cupsveggie burgers
- 1cup drywhole wheat bread crumbs
- 1/4-1/2cupvegetable broth, as needed
- 1/2cup uncookedpolenta
- 1teaspoondried basil
- 1/4teaspoondried oregano
- 1/4teaspoondried rosemary
- 1teaspoonground cumin
- 3dashesvegetarian worcestershire sauce
- 2tablespoonssoy sauce
- 1 (5 1/2 ounce)cantomato sauce
DIRECTIONS
- Preheat the oven to 350º. Spray a loaf pan or 8×8 square baking pan with nonstick spray and set aside (an 8×8 pan makes a crisper loaf).
- Grind the walnuts into a coarse meal using a food processor or spice/coffee grinder. Place in a large mixing bowl and set aside.
- Sauté any vegetables you’ve chosen in the vegetable oil until soft. Add to the large mixing bowl along with all the remaining ingredients. Mix and mash together well, adding only as much liquid as needed to create a soft, moist loaf that holds together and is not runny (you may not need to add any liquid if the grains and protein are very moist). Add more binder/carbohydrate as needed if the loaf seems too wet.
- Press mixture into the prepared pan and bake for 45 minutes to 1 hour, or until cooked through. Add the tomato sauce to the top of the loaf during the last 10 minutes.
- Let the loaf cool in the pan for 10 to 15 minutes, then turn out onto a plate or platter and slice. Serve with potatoes, vegetables, and vegetarian gravy, if desired.
- Cold leftover slices of make a great sandwich filling.
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October 1st, 2008 by alice
Tags: Frittatas, Green, Pea, Pepper, Shrimp
INGREDIENTS
- 1tablespooncooking oil
- 3/4lb raw peeledshrimp, peeled, tails off, chopped
- 1/2cup choppedred onions
- 1cupfrozen peas(or diced green pepper)
- 2/3cup finely gratedparmesan cheese
- 8largeeggs
- 1/2cupmilk
- salt
- pepper
DIRECTIONS
- Preheat oven to 350 degrees.
- Heat oil - add shrimp.
- heat until they just turn pink - remove from oil with slotted spoon to save the oil - place shrimp in a large bowl - set aside.
- return pan with oil to heat and cook onions until opaque - approximately 5 - 6 minutes on medium heat.
- add to bowl with shrimp.
- Add frozen peas or peppers or combination of both, parmesan chese, salt and pepper - combine well.
- Grease a muffin tin with non stick spray.
- divide the mixture evenly between 12 muffin tins.
- in a separate bowl beat eggs & milk together - (remember that room temperature eggs & milk willrise a little higher than cold).
- Use a soup ladle and ladle egg mixture evenly over the 12 muffin cups.
- Bake for 35 minutes.
- remove pan from oven and let rest for 5 minutes.
- use a knife to losen the edges and remove from muffin tin.
- serve.
- This batch makes 12 frittatas - ONE frittata = 4g carbohydrates.This recipe also freezes well.
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October 1st, 2008 by alice
Tags: Black, Cashew, Chicken, Nuts, Spices
INGREDIENTS
- 3lbsskinless chicken, and jointed
- 4ouncesdesiccated coconut
- 12garlic cloves, peeled
- 1/2inch piecefresh ginger, chopped
- 2 1/2tablespoonscoriander seeds
- 1 1/2teaspoonscumin seeds
- 6dried red chilies
- 6cloves
- 3inchescinnamon sticks
- 8ouncescashew nuts
- 1largeonion, chopped
- 5tablespoonsoil
- salt
DIRECTIONS
- In a dry pan roast the coconut, garlic, ginger, coriander seeds, cumin seeds, red chillies,cloves and cinnamon over low heat for 5 minutes.
- Add 2 oz of the cashew nuts and the onion cook for 10 mins stirring all the time to prevent burning and sticking.
- Turn off the heat and allow to cool.
- In a blender process the spices with 3/4 cup water to make a fine smooth paste.(a coarse paste will give the appearance of a curdled curry) Set the paste aside. Wash blender.
- Grind 1 oz of the nuts with 1 tbsp water to make a paste.
- Heat the oil in a heavy pot and fry the spice mixture over low heat for 10 minutes Add the ground cashew nuts and salt to taste, cook 2 minutes.
- Add the chicken and cook over medium heat for 5 minutes.
- Add 3 cups warm water and cook on low for 10 mins with the pot covered.
- Add the remaiming nuts and cook till the chicken is tender.
- The curry should appear as a dark thick sauce with the whole nuts and chicken.
- Serve with lemon rice for a nice change.
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October 1st, 2008 by alice
Tags: Bisque, Corn, Curried
INGREDIENTS
- 2teaspoonscanola oil
- 1cup choppedonions
- 1tablespooncurry powder
- 1/2teaspoonhot sauce(to taste)
- 1/4teaspoonsalt(to taste)
- 1/4teaspoonfresh ground pepper
- 2 (16 ounce)packagesfrozen corn
- 2cupsreduced-sodium chicken broth
- 2cupswater
- 1cuplight coconut milk(see Ingredient note)
DIRECTIONS
- Heat oil in a large saucepan over medium-high heat. Add onions and cook, stirring occasionally, until soft, about 3 minutes. Add curry powder, hot sauce, salt and pepper and stir to coat the onions. Stir in corn, broth and water; increase the heat to high and bring the mixture to a boil. Remove from the heat and puree in a blender or food processor (in batches, if necessary) into a homogeneous mixture that still has some texture. Pour the soup into a clean pot, add coconut milk and heat through. Serve hot or cold.
- Serve with a squeeze of lime or a dollop of plain yogurt and chopped scallion.
- Look for reduced-fat coconut milk (labeled “lite”) in the Asian section of your market. Variation Make Curried Sweet pea Bisque by substituting frozen peas for the corn.
- Cover and refrigerate for up to 2 days or freeze for up to 2 months.
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