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 27, 2011 at 5:05 pm (Breakfast, broiler, cheddar, corn on the cob, eggs, frozen corn, Main Dish, milk, onion, oregano, Quick Dishes, red bell peppers, stovetop, zucchini)
2 to 4 servings
1 1/2 C diced zucchini
1 C fresh or frozen corn kernels
1/2 C chopped sweet red pepper
1/4 C chopped onion
1/4 t oregano, crushed
1 T water
4 eggs
1/4 C skim milk
1/4 C (1 oz) low-fat shredded cheddar cheese
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In 10″ non-stick, ovenproof skillet, combine vegetables, oregano and water. Cover and cook over medium heat, stirring occasionally, until crisp-tender.
Thoroughly blend eggs and milk. Pour over vegetables. Cook over low heat until eggs are almost set. Sprinkle with cheese. Broil about 6 inches from heat until cheese is melted.
Cut into wedges and serve from pan or slide from pan onto serving platter.
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March 26, 2011 at 11:30 am (Asian, balsamic vinegar, basmati rice, black pepper, butterhead lettuce, canned pineapple chunks, cilantro, cornstarch, five-spice powder, fresh ginger, garlic, long-grain white rice, Main Dish, peanut oil, pork tenderloin, Quick Dishes, red bell peppers, red onion, romaine, sea salt, sesame seeds, soy sauce, stovetop, vegetable oil, yellow bell pepper)
Ok, this is easy but it’s a quick one, so you’ll have to concentrate and stay on the ball. Sweet and sour pork is an absolute classic and was one of the first Chinese-style dishes introduced to Britain. I’ve tried to make it fresh, light, and full of wonderful crunch, sweetness, and flavor. I’ve also brightened it up by introducing some lettuce leaves, which add texture and freshness. It’s best to cook this for two–perfect, fast, one-pan cooking for nights in.
Serves 2.
sea salt and freshly ground black pepper
1 C long-grain or basmati rice
1/2 pound pork tenderloin
1 small red onion
1 red or yellow bell pepper (or 1/2 of each)
a thumb-sized piece of fresh ginger
2 cloves of garlic
1/2 – 1 fresh red chile, to your taste
a small bunch of fresh cilantro
peanut or vegetable oil
1 heaped teaspoon five-spice powder
1 t cornstarch
2 – 3 T soy sauce
1 (8 oz) can of pineapple chunks
2 T balsamic vinegar
1 small heart of romaine or 1/2 a butterhead lettuce
2 t sesame seeds
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To prepare:
Bring a pan of salted water to a boil and add the rice.
Cook according to the package instructions.
Drain the rice in a strainer, put back into the pan, and cover with aluminum foil to keep warm until needed.
Halve the pork tenderloin and cut into 3/4″ cubes.
Peel and halve the red onion, then dice into 3/4″ cubes.
Halve the bell pepper, seed, and cut into 3/4″ cubes.
Peel and finely slice the ginger and garlic.
Finely slice the chile.
Pick the cilantro leaves and put them to one side.
Finely chop the cilantro stalks.
To cook:
Preheat a wok or large frying pan on a high heat and once it’s very, very hot add a good lug of peanut oil and swirl it around.
Add the pork and the five-spice powder and toss or stir them around.
Cook for a few minutes until browned then transfer to a bowl using a slotted spoon.
Carefully give the wok or pan a quick wipe with a ball of paper towels and return to the heat.
When it’s really hot, add 2 good lugs of peanut oil and all the chopped ingredients.
Toss or stir everything together and cook for 2 minutes.
Stir in the cornstarch and 2 T of soy sauce.
Let everything cook for 30 to 40 seconds, then add the pineapple chunks with their juice, the browned pork and balsamic vinegar.
Season with black pepper and a little more soy sauce, if needed.
Break apart a piece of pork, check it’s cooked through, and remove from the heat.
Reduce the sauce to a gravy-like consistency by cooking for a few minutes more.
To serve:
Divide the rice and lettuce between 2 bowls or plates.
Spoon the pork, veggies, and sauce over the top and sprinkle with the sesame seeds and reserved cilantro leaves.
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November 12, 2010 at 3:40 pm (broiler, chicken cutlets, chili powder, cilantro, coarse kosher salt, flour tortillas, garlic, green bell pepper, limes, Main Dish, Mexican, orange bell peppers, pepper, Quick Dishes, red bell peppers, red onion, safflower oil, sour cream, vegetable oil, yellow bell pepper)
Travel south of the border in less than a half hour with this at-home Mexican supper.
Prep: 25 minutes
Total: 25 minutes
Serves 4.
1 1/2 pounds chicken cutlets (about 8.)
2 tablespoons vegetable oil, such as safflower, divided
1 teaspoon chili powder
Coarse salt and ground pepper
3 bell peppers (ribs and seeds removed), thinly sliced
1 medium red onion, halved and thinly sliced
4 garlic cloves, thinly sliced
8 flour tortillas (6-inch)
Fresh cilantro leaves, for serving
1/2 cup reduced-fat sour cream, for serving
Lime wedges, for serving
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1. Heat broiler, with rack set 4 inches from heat. Arrange chicken on a rimmed baking sheet lined with aluminum foil; rub with 1 tablespoon oil. Sprinkle with chili powder, and season with salt and pepper. Broil, without turning, until chicken is opaque throughout, 5 to 7 minutes. Remove from oven; set aside.
2. On another rimmed baking sheet lined with foil, toss peppers, onion, garlic, and remaining tablespoon oil; season with salt and pepper. Broil, tossing occasionally, until vegetables are crisp-tender and slightly charred, 6 to 8 minutes.
3. Meanwhile, thinly slice chicken crosswise. Stack and wrap tortillas in a damp paper towel; microwave on high until warm, about 1 minute. Transfer chicken and pepper mixture to a platter, and serve with tortillas, cilantro, sour cream, and lime wedges.
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November 2, 2010 at 2:39 pm (eggs, frozen cut spinach, lasagna noodles, Main Dish, mozzarella, mushrooms, nutmeg, olive oil, oven, parmesan, pasta sauce, red bell peppers, ricotta cheese, roasted red peppers, stovetop, sweet onions)
Preparation: 30 minutes
Total: 1 hour 30 minutes
Yield: 12 servings
1 jar (26 oz) spaghetti sauce
2 large roasted red peppers, seeded and peeled
1 egg, beaten
2 1/2 cups ricotta cheese
2 1/2 cups shredded mozzarella cheese, divided
1 package (16 oz) frozen chopped spinach, thawed
1/2 cup grated Parmesan cheese, divided
1/2 tsp. nutmeg
12 lasagna noodles
2 tsp. olive oil
1 large sweet onion, chopped
1 lb mushrooms, sliced
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Preheat oven to 350 degrees.
Blend the sauce and peppers. Mix egg, ricotta, 1 1/4 cup of mozzarella, spinach, 1/4 cup Parmesan and nutmeg.
Cook the lasagna noodles as directed on package, omitting salt. Meanwhile, heat oil in large nonstick skillet over medium heat. Add onion; cook and stir 5 min. Stir in mushrooms; cook 10 min.
Spread 3/4 cup sauce over bottom of a 9 x 13″ baking dish. Top with layers of 3 lasagna noodles, 1/3 of the ricotta mixture, 1/3 of the mixture mushrooms and 3/4 cup of the sauce. Repeat layers twice. Top with pasta sauce, remaining mozzarella and Parmesan. Cover with foil sprayed with cooking spray.
Bake 1 hour or until heated through, removing the foil after 45 min. Let lasagna stand 15 minutes. before serving.
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November 1, 2010 at 3:42 pm (chayote, cilantro, garlic, lime juice, mayonnaise, Mexican, parmesan, red bell peppers, Salad, stovetop, vegetable oil)
Preparation: 15 minutes
Cooking: 16 minutes
Total: 31 minutes
Yield: 10 servings, 1/2 cup each
1 tsp. oil
3 large chayotes (2 lb), peeled, halved, each half cut into 20 wedges
1 large red pepper, cut into strips
2 cloves garlic, thinly sliced
1/2 cup mayonnaise
Juice of 1 lime
1 1/4 cup cilantro leaves, divided
2 tbsp. grated Parmesan cheese
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Heat oil in a large skillet over medium-high heat. Add the shallots, cook, stirring 5 min. or until evenly browned. Cook covered over medium-low heat, stirring occasionally, for 7 min. or until tender-crisp.
Add peppers and garlic and cook 3 min., stirring occasionally. Remove the pan from heat.
Blend mayonnaise, lime juice and 1 cup cilantro in blender until creamy. Chop the remaining cilantro. Mix the chayotes and peppers with half of mayonnaise mixture; place in a serving dish. Top with the remaining mayonnaise mixture, Parmesan cheese and chopped cilantro.
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November 1, 2010 at 1:57 pm (7 ingredients or less, Appetizers, crackers, cream cheese spread, fresh basil, garlic, Holiday, pitted ripe olives, roasted red peppers, sliced almonds)
Preparation time: 15 minutes plus 1 hour refrigeration
Yield: 1 1/2 cup cheese spread or 12 servings, 2 Tbsp. spread and 5 crackers each
1/4 cup roasted red peppers, drained
5 pitted black olives, chopped
1 container (12 oz) spreadable cream cheese
1/4 cup fresh basil, lightly packed
1 clove garlic
2 tablespoons sliced almonds, toasted
Crackers
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Cut 1 pepper with a 1/2 in. star-shaped cookie cutter; reserve. Chop remaining peppers into pieces, combine them with the olives.
Use the pulse button on the blender to mix the cream cheese spread, basil and garlic. Wash the cream cheese container, line it with plastic wrap, leaving a surplus over the edge of the container.
Place 1/2 cup cream cheese mixture in the container, top with olive mixture and the remaining cream cheese mixture. Press it down firmly with the back of a spoon.
Refrigerate cheese spread for 1 hour. Unmold on a plate, discard the plastic wrap. Top with almonds and pepper star. Serve with crackers.
Make ahead: The cheese spread can be stored in the refrigerator for up to 24 hours before serving.
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August 7, 2010 at 11:43 am (black pepper, blue cheese, chicken broth, chives, corn on the cob, extra virgin olive oil, feta, goat cheese, grill, onion, red bell peppers, salt, soup, stovetop, Summer)
Grilling the vegetables heightens their sweetness, and blue cheese provides a pungent counterpoint in this soup. Substitute crumbled goat cheese or feta, if you prefer.
Serves 6.
3 red bell peppers, halved and seeded
3 ears shucked corn
1 1/2 lb tomatoes, halved, seeded and peeled (about 4)
2 T extra-virgin olive oil
4 C chopped onion (about 2 medium)
3 (14 oz) cans fat-free, less-sodium chicken broth
1/4 t salt
1/4 t freshly ground black pepper
1/4 C (1 oz) crumbled blue cheese
2 T chopped fresh chives
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1. Prepare grill to medium-high heat.
2. Arrange bell peppers, skin side down, and corn in a single layer on a grill rack; grill 5 minutes, turning corn occasionally. Add tomatoes; grill and additional 5 minutes or until vegetables are slightly charred. Remove from heat; cool 10 minutes. Coarsely chop tomatoes and bell peppers; place in a medium bowl. Cut kernels from ears of corn; add to tomato mixture.
3. Heat oil in a large Dutch oven over medium heat. Add onion; cook 7 minutes or until tender, stirring occasionally. Stir in tomato mixture; cook 3 minutes, stirring occasionally. Increase heat to high and stir in broth. Bring to a boil. Reduce heat, and simmer 30 minutes or until vegetables are tender. Cool 20 minutes.
4. Place one-third of tomato mixture in a blender, process until smooth. Place pureed mixture in a large bowl. Repeat procedure twice with remaining tomato mixture. Wipe pan clean with paper towels. Press tomato mixture through a sieve into pan; discard solids. Place pan over medium heat; cook until thoroughly heated. Stir in salt and black pepper. Ladle about 1 1/2 C soup into each of 6 bowls; top each serving with 2 t cheese and 1 t chives.
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July 24, 2010 at 12:14 pm (baby spinach, brown sugar, canola oil, carrots, dark sesame oil, hot chile sauce (Sriracha), kosher salt, light soy sauce, oranges, red bell peppers, rice vinegar, Salad, scallions, sesame seeds, stovetop, sugar snap peas)
Vitamin C from the orange juice, bell pepper and peas helps your body absorb iron in this salad. Serve with stir-fried chicken breast and brown rice or buckwheat noodles to complement the nutrient-rich package.
Serves 6.
Dressing:
1 large orange
1 T rice vinegar
2 t low-sodium soy sauce
1 1/2 t dark sesame oil
1 t brown sugar
1 t hot chile sauce (such as Sriracha)
Salad:
2 t canola oil
1 1/2 C thinly sliced red bell pepper
3/4 C thinly sliced carrot
12 oz sugar snap peas, trimmed
1/2 t kosher salt
1/2 C diagonally cut green onions
6-oz pkg fresh baby spinach
1 t sesame seeds, toasted
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1. To prepare dressing, grate 1 t rind; squeeze 1/3 C juice from orange over a bowl. Set rind aside. Combine juice, vinegar and next 4 ingredients (through chile sauce) in a small bowl; stir with a whisk.
2. To prepare salad, heat 2 t canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and carrot to pan; saute 1 minute, stirring occasionally. Add reserved orange rind, sugar snap peas and salt to pan; saute 2 minutes, stirring occasionally. Transfer pea mixture to a large bowl; cool 5 minutes. Stir in green onions and spinach. Pour dressing over salad; toss gently to coat. Sprinkle with sesame seeds. Serve immediately.
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July 24, 2010 at 10:11 am (cilantro, cooked turkey, corn tortillas, cubed cooked chicken, fresh tomatoes, Main Dish, Mexican, oven, Quick Dishes, roasted red peppers, salsa verde, scallions, sour cream, swiss cheese)
1 1/4 C green salsa
1/2 C sour cream
1/4 C chopped cilantro
1 1/2 C diced cooked turkey or chicken
1 1/2 C shredded Swiss cheese, divided
7-oz jar roasted peppers, sliced
8 warm corn tortillas
Diced tomato
Sliced scallions
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Mix salsa, sour cream and cilantro in a bowl. Spread 1/2 cup over bottom of a 2 to 2 1/2-qt baking dish. Combine turkey or chicken, 1 cup Swiss cheese and roasted peppers. Fill each tortilla with a scant 1/2 cup , then place seam side down in baking dish. Top with remaining salsa mixture and cheese.
Store:
Refrigerator: Wrap with plastic wrap and refrigerate up to 3 days.
Freezer: Wrap with plastic wrap, then foil and freeze up to 6 weeks.
Serve:
If refrigerated: Remove plastic wrap and cover with foil. Bake in a 350 degree oven 30 to 40 minutes until heated through. Top with tomato and scallions.
If frozen: Thaw overnight in refrigerator, then bake as directed above.
To bake straight from the freezer: Remove plastic wrap; replace foil. Bake in a 350 degree oven 1 hour 15 minutes or until heated through.
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