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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May 4, 2011 at 5:58 pm (bok choy, brown sugar, chile paste, coconut milk, curry powder, firm tofu, fresh basil, fresh ginger, hot cooked rice, Indian, Main Dish, mushrooms, roma tomatoes, salt, scallions, soy sauce, stovetop, Vegetarian, yellow bell pepper)
Prep Time: 25 Min
Cook Time: 15 Min
Ready In: 40 Min
Serves 6.
2 bunches green onions
1 (14 ounce) can light coconut milk
1/4 cup soy sauce, divided
1/2 teaspoon brown sugar
1 1/2 teaspoons curry powder
1 teaspoon minced fresh ginger
2 teaspoons chile paste
1 pound firm tofu, cut into 3/4 inch cubes
4 roma (plum) tomatoes, chopped
1 yellow bell pepper, thinly sliced
4 ounces fresh mushrooms, chopped
1/4 cup chopped fresh basil
4 cups chopped bok choy
salt to taste
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1. Remove white parts of green onions, and finely chop. Chop greens into 2 inch pieces.
2. In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons soy sauce, brown sugar, curry powder, ginger, and chile paste. Bring to a boil.
3. Stir tofu, tomatoes, yellow pepper, mushrooms, and finely chopped green onions into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and bok choy. Season with salt and remaining soy sauce. Continue cooking 5 minutes, or until vegetables are tender but crisp. Serve over rice. Garnish with remaining green onion.
Variation: If bok choy is unavailable, substitute a bag of spinach for it.
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June 12, 2010 at 1:48 pm (all-purpose flour, black pepper, dried mushrooms, dried thyme, mushrooms, onion, salt, sauce, stovetop, vegetable oil, vegetable stock, Vegetarian, walnuts)
This gravy gets its flavor from dried mushrooms and browned flour. But burned flour is bitter, so cook carefully. Brown flour has half the thickening capacity of white flour, so this recipe calls for 8 tablespoons, just enough to thicken the gravy nicely. This can be made a day in advance and refrigerated.
Makes 5 cups.
2 C boiling water
1 C dried wild mushrooms
8 T unbleached all-purpose flour
1 medium onion, finely chopped
1 T vegetable oil
3 C vegetable stock
1 C walnuts, toasted and finely chopped
1 t salt
1/2 t freshly ground black pepper
1/4 t dried thyme
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In bowl, pour boiling water over mushrooms. Let steep 20 minutes.
In nonstick skillet over medium-high heat, brown flour, stirring constantly, until color is deep amber, about 3 minutes. Be careful not to burn. Scrape flour onto plate to cool.
In skillet, saute onion in oil until translucent, about 3 minutes. Set aside.
Drain mushrooms, reserving liquid. Rinse mushrooms to remove all sand and grit. Chop finely. Strain reserved steeping liquid through paper coffee filter to remove sand.
In 3-quart saucepan, combine flour with a little stock, whisking to combine until smooth. Add remaining stock and mushroom liquid. Cook over medium heat, whisking constantly until thickened. Add mushrooms, onion, walnuts, salt, black pepper and thyme. Cook until heated through, about 5 minutes.
Variation: Substitute 8 ounces finely chopped fresh mushrooms, sauteed until browned in 1 T oil, for dried mushrooms. Increase vegetable stock to 1 quart.
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June 11, 2010 at 5:26 pm (7 ingredients or less, beef broth, broccoli florets, chicken broth, garlic, lemon juice, Quick Dishes, red pepper flakes, sesame oil, Side dish, soy sauce, stovetop, vegetable stock, Vegetarian)
This simple side dish features good-for-you broccoli with a spicy sesame sauce; it will win over anyone who habitually avoids green vegetables.
Serves 8.
4 C trimmed fresh or frozen broccoli florets
2 cloves garlic, minced
2 T stock
1 T dark sesame oil
Pinch red pepper flakes
2 t soy sauce
1 t lemon juice
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Place broccoli, garlic and stock in large skillet or wok; cover and set over medium-high heat. Cook until broccoli is bright green, 2 to 3 minutes. Add remaining ingredients; cover and shake well to coat broccoli with sauce. Uncover and cook, stirring frequently, for 3 minutes.
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June 11, 2010 at 3:28 pm (black pepper, canned kidney beans, canola oil, chili powder, cilantro, crushed tomatoes, garlic, green bell pepper, ground cumin, hominy, Main Dish, Mexican, oregano, red bell peppers, salt, stewed tomatoes, stovetop, Vegetarian, yellow onions)
Posole is a Southwestern stew of hominy, vegetables and spices. This meatless version is spiced up like a pot of chili, posole’s Tex-Mex cousin. Top with your favorite chili toppings.
Serves 6.
1 T canola oil
1 medium yellow onion, chopped (1 C)
1 large red or green bell pepper, seeded and chopped (1 C)
2 cloves garlic, minced
28-oz can crushed tomatoes
15-oz can hominy, drained
15-oz can red kidney beans, rinsed and drained
14-oz can stewed tomatoes
1/2 C water
1 T dried oregano
2 to 3 t chili powder
2 t ground cumin
1/2 t freshly ground black pepper
1/2 t salt
2 T chopped cilantro
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In large saucepan, heat oil over medium heat. Add onion, bell pepper and garlic, and cook, stirring often, until vegetables begin to soften, about 5 minutes. Add crushed tomatoes, hominy, beans, tomatoes, water and dried seasonings. Cook over low heat, for 25 to 30 minutes, stirring occasionally.
Remove from heat and stir in cilantro. Let stand for 5 to 10 minutes before serving.
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June 11, 2010 at 3:10 pm (canola oil, corn, cumin, dried New Mexico chiles, garlic, Main Dish, Mexican, oregano, parsley, potatoes, red bell peppers, salt, stewed tomatoes, stovetop, tomato paste, Vegetarian, yellow onions, zucchini)
Dried New Mexico chile peppers bring a subtle heat and depth of flavor to this hearty vegetable stew.
Serves 8.
2 or 3 dried New Mexico chile peppers, seeded
1 T canola oil
1 large yellow onion, chopped (1 1/2 C)
1 medium red bell pepper, seeded and chopped (1 C)
1 medium zucchini, chopped
2 large cloves garlic, minced
14-oz can stewed tomatoes
4 C water
1 large potato, peeled and chopped
1 1/2 C corn kernels
2 t dried oregano
1 1/2 t ground cumin
1 t salt
1/2 C tomato paste
1/2 C chopped parsley
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Toast dried chilies in ungreased heavy skillet over medium heat until lightly browned, occasionally shaking pan to turn chilies, about 2 minutes. Remove from heat and pour enough boiling water over chilies to cover. Let soak until softened, about 20 minutes.
In blender or food processor, process chilies with 1/2 C soaking liquid until pureed. Scrape puree into small bowl and set aside.
In large saucepan, heat oil over medium heat. Add onion, bell pepper, zucchini and garlic, and cook, stirring until vegetables begins to soften, about 5 minutes. Add pureed chilies, stewed tomatoes, water, potato, corn and dried seasonings and bring to boil. Reduce heat, cover and simmer, stirring occasionally, until potatoes are tender, about 20 minutes. Stir in tomato paste and parsley, and cook for 5 minutes before serving.
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June 11, 2010 at 2:13 pm (Asian, bean sprouts, cashews, cilantro, firm tofu, fresh tomatoes, garlic, light soy sauce, lime juice, Main Dish, peanut oil, Quick Dishes, red bell peppers, rice noodles, scallions, snow peas, stovetop, Summer, Vegetarian)
When stir-frying, it’s best to prepare and measure all ingredients before starting to cook.
Serves 4.
8 oz rice noodles
2 t peanut oil
1 medium red bell pepper, julienned
2 cloves garlic, minced
2 large ripe tomatoes, seeded and diced
4 oz snow peas, trimmed
4 oz firm tofu, drained and cut into 1/4″-thick matchsticks
1/4 C low-sodium soy sauce
2 T fresh lime juice
2 T chopped cilantro
1/4 C chopped cashews for garnish
4 green onions, chopped for garnish
2 oz bean sprouts for garnish
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In large pot, bring 3 quarts of water to a boil. When water boils, add noodles, stirring to prevent sticking. Cook until al dente, about 4 minutes. Drain.
Meanwhile, in large wok or skillet, heat oil over medium-high heat. Add bell pepper and garlic and stir-fry 3 minutes. Stir in tomatoes, snow peas and tofu and stir-fry just until tender, about 4 minutes. Add soy sauce and lime juice and bring to a simmer. Cook, stirring often, 2 to 3 minutes. Stir in cooked noodles and cilantro.
Spoon noodle mixture onto warm plates and garnish with cashews, green onions and bean sprouts.
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June 9, 2010 at 9:29 pm (Autumn, bay leaf, blender, carrots, extra virgin olive oil, food processor, garlic, onion, parsley, Quick Dishes, salt, scallions, soup, stovetop, sweet potatoes, Vegetarian, Winter)
The sweet potatoes and carrots give the soup a deliciously sweet taste, and they provide a significant dose of beta carotene as well.
Serves 5.
1 T extra-virgin olive oil
3 to 4 cloves garlic, sliced
1 medium onion, cut into big chunks
4 medium carrots, peeled and cut into chunks
1 large sweet potato, peeled and cut into chunks
2 bay leaves
1 t salt or to taste
Chopped parsley or green onion tops for garnish (optional)
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In large skillet, heat oil over medium heat. Add garlic and onion and cook, stirring often, until onion is softened, about 5 minutes. Add remaining vegetables, bay leaves, salt and enough water just to cover vegetables. Bring mixture to boil over medium-high heat. Reduce heat, cover and simmer until the carrots are soft, about 30 minutes. Discard bay leaves.
Transfer mixture to a food processor or blender and process until smooth. Adjust salt if necessary, and ladle into serving bowls. Garnish with parsley or green onions if desired.
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February 24, 2010 at 2:25 pm (basil, canned diced tomatoes, canned mushrooms, green bell pepper, long-grain white rice, Mexican, onion, oregano, parsley, pepper, Side dish, stovetop, vegetable oil, Vegetarian)
Makes 6 servings.
1/4 C oil
4 oz canned mushrooms, drained
1/2 C chopped onion
1/4 C chopped green pepper
16 oz canned diced tomatoes
2 C water
1 C uncooked rice
2 T chopped parsley
Pepper to taste
1/4 t dried basil
1/4 t oregano
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Heat oil in a large, deep skillet. Add mushrooms, onions and green pepper. Cook slowly until tender and lightly browned.
Add tomatoes and water. Bring to a boil, add rice and remaining ingredients. Reduce heat, cover and cook about 30 minutes or until rice is tender.
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February 24, 2010 at 2:03 pm (canned black beans, canned diced tomatoes with green chilies, canned great northern beans, canned kidney beans, canned navy beans, canned pinto beans, frozen corn, hominy, Main Dish, mexican-style stewed tomatoes, oregano, Quick Dishes, red pepper (cayenne), roasted garlic olive oil, salt, stovetop, Vegetarian)
Total time: 15 minutes
Makes 4 servings.
14-1/2 oz diced tomatoes with green chilies OR 14-1/2 oz can Mexican-style stewed tomatoes, chopped
15 oz white hominy, rinsed and drained
15 oz canned beans of choice, rinsed and drained
1 C corn kernels
1 t dried oregano
1/8 t cayenne pepper
Salt to taste
1 T roasted garlic olive oil
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In large saucepan, combine all ingredients except oil. Bring to the boil; reduce heat, partially cover and simmer, stirring occasionally, until flavors blend and ingredients are heated through, about 5 minutes. Just before serving, stir in oil.
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