May 8, 2011 at 10:47 am (broccoli florets, brown rice, canned garbanzos, carrots, cauliflower, coconut milk, cooked garbanzo beans, curry powder, fresh green peas, frozen broccoli, frozen peas, garlic, ground cumin, Indian, kale, light soy sauce, Main Dish, mushrooms, onion, potatoes, red pepper (cayenne), squash, stovetop, sweet potatoes, turmeric, vegetable stock)
Makes 6 servings
The vegetables listed below are favorites, but any vegetables you have on hand can be used along with the coconut milk and spices. If you decide to use coconut milk, it is important to note that this product has a high fat content and should be used in moderation. Try lite coconut to get the sweet nutty coconut flavor without all the fat. Cauliflower, squash, and sweet potatoes are other tasty choices. This is a great way to use up “going-bad” fresh or frozen vegetables! Serve over rice or your favorite whole grain.
1 cup uncooked brown rice
2 cups water
1 large onion, sliced
4 garlic cloves, chopped (about 4 teaspoons)
3 large carrots, chopped
¼ cup vegetable broth or water
1 ½ tablespoons curry powder
1 teaspoon ground cumin
½ teaspoon turmeric
pinch cayenne pepper
1 medium potato, chopped (peeling optional)
3 cups chopped kale
2 cups chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets
8 mushrooms, sliced
1 15-ounce can garbanzo beans, drained and rinsed, or 1½ cup of cooked garbanzo beans
1 cup fresh or frozen green peas
1 cup lite coconut milk, or 1 cup non-dairy milk + 1 teaspoon
coconut extract
3 tablespoons reduced-sodium soy sauce
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Bring rice and water to a boil in a medium saucepan. Lower heat and simmer, covered, until all the water is absorbed (about 30 minutes).
In a large saucepan, sauté onion, garlic, and carrots in vegetable broth or water on medium-high heat until onion becomes translucent. Add curry, cumin, turmeric, and cayenne. Cook for 2 to 4 minutes, stirring often. Add potato, kale, broccoli, mushrooms, beans, peas, and coconut milk or non-dairy milk mixture. Cover and reduce heat to medium-low. Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork. Sprinkle with soy sauce before serving.
Per serving (1/6 of recipe): 320 calories; 5.2 g fat; 2.5 g saturated fat ; 14.7%
calories from fat; 0 mg cholesterol; 12.3 g protein; 59.3 g carbohydrate; 5.9
g sugar; 12.3 g fiber; 407 mg sodium; 115 mg calcium; 4.7 mg iron; 37.7 mg
vitamin C; 6312 mcg beta-carotene; 1.7 mg vitamin E
Recipe by Jennifer Reilly, R.D.
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May 8, 2011 at 10:36 am (Appetizers, black pepper, blender, canned garbanzos, cooked garbanzo beans, food processor, garlic, ground cumin, lemon juice, Middle Eastern, no-cook, Quick Dishes, roasted red peppers, scallions, tahini, Vegetarian)
Makes about 2 cups (8 ¼-cup servings)
Spread hummus on whole-wheat pita bread or serve as a dip for vegetables. This version is lower in fat than most commercial varieties, which is important when it comes to reducing hormone-dependent cancer risk and keeping your immune system operating smoothly.
1 15-ounce can garbanzo beans, or 1½ cups of cooked garbanzo beans
1 tablespoon tahini
¼ cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic (about 3 cloves)
1 teaspoon ground cumin
½ teaspoon black pepper
½ cup roasted red peppers, packed in water
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If using canned garbanzo beans, drain them, reserving liquid, and rinse beans. Place beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers in food processor or blender and process until smooth. Add reserved bean liquid, or if using cooked beans, water or vegetable broth, as
needed for a smoother consistency.
Per ¼-cup serving: 80 calories; 2.1 g fat; 0.3 g saturated fat ; 23.3% calories
from fat; 0 mg cholesterol; 3.9 g protein; 12.5 g carbohydrate; 1.4 g sugar; 2.8 g
fiber; 32 mg sodium; 36 mg calcium; 1.6 mg iron; 23.5 mg vitamin C; 299 mcg
beta-carotene; 0.4 mg vitamin E
Recipe by Jennifer Reilly, R.D.
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March 26, 2011 at 11:17 am (bananas, brown sugar, butter, butternut squash, canned pinto beans, canola oil, cilantro, Desserts, garlic, green bell pepper, leaf lettuce, lemons, long-grain white rice, Main Dish, onion, orange bell peppers, oregano, pepper, red chile pepper, red wine vinegar, rum, Salad, sea salt, stovetop, vegetable oil, yellow bell pepper)
Recipes by Eric Ripert, Le Bernadin, New York City
Serves: 4
FOR THE BEANS
3 tablespoons canola oil
1 small butternut squash, peeled, seeded and diced (1-inch)
2 cans (12-15 oz) pinto beans, rinsed and drained
fine sea salt and freshly ground pepper
FOR THE RICE
2 cups white rice
3 ¼ cups water
FOR THE SOFRITO
2 tablespoons canola oil
1 small onion, diced
1 red bell pepper, seeded and diced
3 garlic cloves, minced
½ bunch cilantro, chopped
1 teaspoon dried oregano
fine sea salt and freshly ground black pepper
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1. Heat canola oil in a pot over medium heat; add the diced butternut squash and sauté the squash until lightly colored, about 5 minutes.
2. Add the pinto beans and 4 cups of water to the butternut squash, bring the beans to a simmer and let cook over low heat for 20-25 minutes, adding more water as needed. Season with salt and pepper.
3. Place the rice in a bowl and rinse the rice until the water runs clear; drain. In a pot, bring the rice and the water to a boil. Reduce heat to low, cover, and simmer until the water has been absorbed, 12 to 15 minutes. Remove from heat and fluff gently with a fork to separate the grains.
4. Meanwhile, prepare the sofrito. Heat oil in a pan and add the onions and peppers; sweat until limp, but with no color, about 5 minutes. Add the garlic and cook for another 2 minutes. Add the chopped cilantro and oregano; season with salt and pepper. To serve, stir the sofrito into the beans and serve over rice.
FOR THE GREEN SALAD
Ingredients:
• 1 large head green leaf lettuce
• 1 lemon, zest and juice
• 2 tablespoons red wine vinegar
• ¼ cup vegetable oil
• Fine sea salt and freshly ground black pepper
Directions:
1. Thoroughly wash and dry the green leaf lettuce and parsley. Tear the lettuce into “bite size” pieces, no larger than 2-square inches. Place the lettuce and parsley in a large bowl and set aside in the refrigerator.
2. In a small mixing bowl, combine the lemon juice, zest and red wine vinegar. Season with salt and pepper and gradually whisk in the olive oil to make the vinaigrette.
3. Season the greens with salt and pepper. Toss the greens with enough vinaigrette to lightly coat. Serve immediately.
FOR THE BANANAS FLAMBÉ
Ingredients:
• 1 tablespoon butter
• 4 bananas, peeled
• ¼ cup brown sugar
• ¼ cup rum
Directions:
1. Peel the bananas and slice them in half lengthwise.
2. Heat the butter in a large sauté pan and add the bananas, round-side down.
3. Cook the bananas for 2 to 3 minutes on each side turning them carefully so as not to break them.
4. Sprinkle the brown sugar over the bananas and continue cooking.
5. Add the rum and light it. Serve immediately.
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February 21, 2011 at 6:57 pm (canned black beans, cheddar, chili powder, enchilada sauce, flour tortillas, ground beef, ground cumin, Main Dish, microwave, onion, oregano, oven, stovetop, sweet potatoes)
1 large sweet potato, peeled and cut into 1/2 in. cubes
1 Tbsp. water
1 lb. ground beef
1 medium onion, chopped
1 can (15 oz.) black beans, rinsed and drained
1 can (10 oz.) enchilada sauce
2 tsp. chili powder
1/2 tsp. dried oregano
1/2 tsp. ground cumin
3 flour tortillas (8 in.)
2 cups (8 oz.) shredded cheddar cheese
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In a large microwave-safe bowl, combine sweet potato and water. Cover and microwave on high for 4-5 minutes or until potato is almost tender.
Meanwhile, in a large skillet, cook beef and onion over medium heat until no longer pink; drain. Stir in the beans, enchilada sauce, chili powder, oregano, cumin and sweet potato; heat through.
Place a flour tortilla in a greased 9-in. deep-dish pie plate; layer with a third of the beef mixture and cheese. Repeat layers twice. Bake at 400 for 20-25 minutes or until bubbly.
Yield: 6 servings
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November 12, 2010 at 4:08 pm (allspice, Autumn, boneless skinless chicken breast, boneless skinless chicken thighs, canned black beans, chicken thighs, cinnamon, cornstarch, dried thyme, ground ginger, honey, Jamaican, lime juice, Main Dish, nutmeg, oven, pumpkin pie spice, red pepper (cayenne), salt, scallions, stovetop, sweet potatoes, vegetable oil, Winter)
Packed with chicken, black beans and sweet potatoes, this Jamaican-style casserole is a meal in one.
Prep time: 15 minutes
Cook time: 1 hour
Serves 6.
1 1/4 teaspoons salt
1/2 teaspoon pumpkin pie spice
3/4 teaspoon ground allspice
3/4 teaspoon dried thyme leaves
1/4 teaspoon ground red pepper (cayenne)
6 boneless skinless chicken thighs
1 tablespoon vegetable oil
1 can (15 oz) black beans, drained, rinsed
1 large sweet potato (1 lb), peeled, cubed (3 cups)
1/4 cup honey
1/4 cup lime juice
2 teaspoons cornstarch
2 tablespoons sliced green onions (2 medium)
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1. Heat oven to 375°F. Spray 8-inch square (2-quart) baking dish with cooking spray. In small bowl, mix salt, pumpkin pie spice, allspice, thyme and red pepper. Rub mixture on all sides of chicken. In 12-inch nonstick skillet, heat oil over medium-high heat. Cook chicken in oil 2 to 3 minutes per side, until brown.
2. In baking dish, layer beans and sweet potato. Top with browned chicken. In small bowl, mix honey, lime juice and cornstarch; add to skillet. Heat to boiling, stirring constantly. Pour over chicken in baking dish.
3. Bake 35 to 45 minutes or until juice of chicken is clear when center of thickest part is cut (180°F) and sweet potatoes are fork tender. Sprinkle with green onions.
Tips: If a dry jerk seasoning or rub is available, use it to save a few minutes. This is a mild jerk seasoning rub; an authentic jerk rub will be spicier. You can substitute 1/4 teaspoon ground cinnamon, 1/8 teaspoon ground ginger and 1/8 teaspoon ground nutmeg for the pumpkin pie spice.
Small boneless skinless chicken breasts can be substituted for the thighs, if you prefer. Or use bone-in thighs.
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November 2, 2010 at 1:55 pm (Autumn, canned garbanzos, cauliflower, cilantro, garlic, Mexican, mozzarella, olive oil, oven, parmesan, red pepper flakes, Side dish)
Preparation: 10 minutes
Bake: 30 minutes
Total: 40 minutes
Yield: 10 servings
2 heads of cauliflower, separated into florets (about 7 cups)
1 can (15 oz) chickpeas, drained
6 cloves garlic, sliced
1/2 tsp. red pepper flakes
2 tbsp. olive oil
1 cup shredded mozzarella cheese
2 tbsp. grated Parmesan cheese
1 tbsp. chopped cilantro
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Preheat oven to 400 degrees.
Spread the cauliflower florets and chickpeas on the bottom of a 15x10x1-inch pan. Sprinkle with garlic and chili flakes, drizzle with oil.
Bake for 30 minutes.
Transfer vegetables to a serving bowl. Add cheese and cilantro, stir lightly.
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October 27, 2010 at 6:11 pm (bay leaf, chicken broth, cilantro, dried black beans, ground cumin, kosher salt, lime juice, onion, serrano peppers, slow cooker, soup, sour cream)
Cumin and fiery serrano chile infuse this simple soup as it cooks, and a dollop of sour cream provides a refreshing foil for the spicy flavors. For less heat, seed the chile first or use a milder pepper, such as jalapeno. You can also omit the chile altogether, if you prefer.
Serves 6.
1 lb dried black beans
4 C fat-free, less-sodium chicken broth
2 C chopped onion
1 C water
1 T ground cumin
3 bay leaves
1 serrano chile, finely chopped
2 T fresh lime juice
1 t kosher salt
1/4 C chopped fresh cilantro
3 T reduced fat sour cream
Cilantro sprigs (optional)
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1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain.
2. Combine beans, broth, and next 5 ingredients (through chile) in an electric slow cooker. Cover and cook on low 10 hours. Discard bay leaves. Stir in juice and salt. Ladle 1 1/2 C soup into each of 6 bowls; sprinkle each with 2 t chopped cilantro. Top each serving with 1 1/2 t sour cream. Garnish with cilantro sprigs, if desired.
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October 27, 2010 at 2:45 pm (Appetizers, canned garbanzos, extra virgin olive oil, food processor, garlic, ground cumin, lemon juice, Middle Eastern, no-cook, salt, tahini)
This dish makes a wholesome accompaniment for sandwiches and salads.
Serves 8.
3 T fresh lemon juice
3 T water
2 T tahini
1 t ground cumin
2 t extra-virgin olive oil
1/2 t minced garlic
1/4 t salt
1 (15 1/2 oz) can chickpeas, rinsed and drained
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1. Combine first 8 ingredients in a food processor; process until smooth.
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October 8, 2010 at 5:23 pm (7 ingredients or less, Appetizers, canned garbanzos, extra virgin olive oil, food processor, lemon juice, no-cook, Quick Dishes, red pepper (cayenne), salt, tahini)
Serve with red pepper slices and baby carrots.
1 C rinsed and drained canned chickpeas
2 T lemon juice
1 T tahini
1/4 t salt
1/8 t ground red pepper
3 T extra-virgin olive oil
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Combine chickpeas, lemon juice, tahini, salt and red pepper in a food processor; process until well blended. Gradually add olive oil; process until smooth.
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June 25, 2010 at 3:04 pm (canned black beans, cilantro, cooked black beans, fresh tomatoes, garlic, green bell pepper, ground cumin, jalapeños, lime juice, Mexican, no-cook, red onion, salsa, salt, serrano peppers, Side dish)
Serve this salsa as a side dish or topping for grain and/or vegetables. Canned beans are acceptable here.
Makes 4 cups.
2 C cooked or canned black beans, rinsed and drained if canned
1/4 C diced red onion
1/2 C diced green bell pepper
1 C diced tomato
1 large clove garlic, minced
1 t ground cumin
1/4 C chopped fresh cilantro
3 T fresh lime juice
1 T chopped chile pepper or to taste
Salt to taste
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In serving bowl, combine all ingredients. Cover and let stand at least 30 minutes to allow flavors to develop. If prepared more than a few hours ahead, chill and return to room temperature before serving.
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