Sunday, October 31, 2010

BLACK BEAN AND CRUNCHY CABBAGE SOUP

This is a variation on the Sopa Azteca recipe.           http://balanced4fitness.blogspot.com/2009/03/sopa-azteca.html 
I had leftover broth but no chicken or avocado, so I improvised.  This is a delicious vegetarian version of that recipe. I loved it for lunch, but it would be great for dinner, too.  The cabbage really amps up the nutrition, and it also adds a wonderful crunch & subtle flavor to the soup.  This is a very hearty soup--You could almost use a fork, but you'll want a spoon to enjoy every drop of the yummy broth.

2 tsp olive oil
1 cup onion, chopped
3 cups chicken (or vegetable) broth
1 can fire-roasted tomatoes
1/2 cup salsa
1 can black beans, drained & rinsed
3-4 cups shredded cabbage or coleslaw mix
Optional toppings: 
  cilantro
  diced avocado
  shredded Monterey Jack cheese
  hot pepper sauce, such as Tabasco
  sliced jalapeno peppers

Heat oil in a large saucepan over med-high heat.  Add onion; saute 5-10 minutes, or until onion becomes translucent.  Add broth, tomatoes, and salsa.  Stir & bring to a boil.  Reduce heat and simmer, uncovered, for 10 minutes.  Add beans. Increase heat slightly, and simmer for an additional 5-10 minutes.  Place 3/4 to 1 cup of cabbage or coleslaw mix into each of 4 large, shallow soup bowls.  Ladle broth/bean mixture over cabbage, and serve immediately.  Sprinkle with toppings as desired.

Friday, October 29, 2010

ROASTED CARROTS WITH FRESH THYME

Have you ever used fresh thyme when cooking carrots?  If not, give this recipe a try.  The fresh thyme gives an entirely different flavor than that of the dried variety.  Roasting the carrots brings out their sweetness, and the combination makes for a wonderfully flavorful Autumn side dish.

2 lbs carrots, peeled & sliced on diagonal about 1/4" thick
2 tsp olive oil
1 tsp butter, melted
2 tsp fresh thyme leaves
salt and pepper to taste

Preheat oven to 400°F.  Mix olive oil, butter & thyme in large bowl.  Add carrots and toss to coat. Spread carrots in single layer on large rimmed baking sheet. Sprinkle with salt and pepper as desired.  Roast until carrots are tender and lightly browned, stirring occasionally, about 40 minutes.

Serves 6
Per serving:
Cal: 82
Fat: 2.5g
Chol: 2mg
Carbs: 14.7
  Fiber: 4.4g
  Sugars: 7.2g
Protein: 1.4g

Monday, October 25, 2010

GREEK CHICKEN

This recipe is from a cookbook that I recently discovered: Quick & Easy Meals, by the American Heart Association.  I especially like the lemon & oregano combination in this recipe.
By the way, if you don't care for feta cheese, try substituting Parmesan.

4 boneless, skinless chicken breasts, about 4 oz. each
1 14.5-oz can reduced-sodium chicken broth, divided
1/3 cup water
1/2 tsp dried oregano
1/2 tsp lemon zest (see note at bottom)
1 1/2 tsp lemon juice
1/2 tsp pepper
2/3 cup uncooked bulgar
8 kalamata olives, thinly sliced
4 tsp crumbled feta cheese

Lightly spray a deep skillet or Dutch oven with olive oil cooking spray.  If chicken breasts are thick, slice them in half horizontally.  Cook the chicken over medium-high heat 2 minutes per side, or until lightly browned. 

Add 1 cup of the broth, the water, oregano, lemon zest, lemon juice, and pepper.  Bring to a light boil, 1 to 2 minutes.  Cover skillet, reduce the heat, and simmer for 10 minutes.  Transfer chicken to a plate.

Stir the bulgar and the remaining 3/4 cup broth into the skillet.  Return the chicken to the skillet on top of bulgar.  Increase the heat to medium high, cover skillet, and bring to a light boil for 1 to 2 minutes.  Reduce heat and simmer, still covered, for 12 to 15 minutes more, or until bulgar and chicken are tender.  

Serve chicken pieces atop bulgar.  Sprinkle with olives and feta cheese.  

Serves 4

Cal: 240
Fat: 4.5g
chol: 69mg
sodium 260mg
carbs 10g
  fiber 5g 
  sugars 0g
protein 31g

Note: If you don't already have one, consider purchasing a lemon zester.  Citrus zest really livens up recipes, and the dried variety doesn't begin to compare.  A zester is inexpensive & very easy to use.  Here is a picture of one: http://www.amazon.com/Oxo-Good-Grips-Lemon-Zester/dp/B00004OCJO

Monday, October 11, 2010

FALL VEGETABLE MEDLEY

This recipe is from the executive chef, Mark Webster, at the New Theatre Restaurant. If you've never been, the food is absolutely delicious--I highly recommend it!
I really enjoyed this dish, and I decided to ask the chef for some pointers on making it at home.  He very graciously gave me the entire recipe.  I am sharing as it was given to me, and then I've made some notes in black in parenthesis as to a few minor changes that I made. 
Hope you enjoy it as much as I do!

1.5 lb. butternut squash, peeled, seeded, and cut into large dice
1 lb. baby carrots
1 medium yellow onion, peeled and diced
2 red bell peppers, seeded and cut into julienne strips
1 tbls canola oil (I used olive oil)
3 oz brown sugar  (I reduced this to 3 tbls)
1/4 tsp cinnamon
3/4 tsp kosher salt (I reduced this to 1/2 tsp & used sea salt)
1/2 tsp black pepper, butcher grind
2 tbls white balsamic vinegar  (I used red balsamic vinegar)
2 oz maple syrup  (I used 1.5 oz maple syrup)
Italian parsley for garnish

  • Peel squash and seed, cut into large dice, and steam for 2-3 minutes.  (I microwaved the squash for 1-2 minutes first in order to make it easier to cut the skin off. Cut into 1-2 inch dice.  After steaming, place squash in large bowl and set aside.)
  • Steam baby carrots for 10 minutes. (Add to bowl of squash.)
  • Preheat oven to 400.  Combine carrots, squash, red peppers, brown sugar, salt, and pepper in bowl and toss together.
  • Place on a sheet pan that has been lightly sprayed with pan spray, and bake in oven for 45 minutes.  (I lined the pan with foil.)
  • Meanwhile, caramelize onion:  Heat oil in skillet over medium high heat.  Add onion and allow to caramelize (brown, but do not burn).  (Stir occasionally. I reduced heat to med-low after the first 5 minutes, as the onion was browning too quickly.  Onions took about 10-15 minutes to cook.)  Right before finishing, add the vinegar and syrup to the onion. The onions may be prepared the day before and refrigerated.
  • As soon as the squash, carrots, and peppers come out of the oven, toss with caramelized onions (taste for seasoning adjustments).
  • Lightly garnish with chopped Italian parsley before serving. 

Sunday, October 3, 2010

CHICKEN FRICASSEE

This is a "cleaned-up" version of a somewhat heavy dish.  I increased the amount of vegetables, used olive oil (and less of it) instead of butter, and substituted half-and-half for the original heavy whipping cream.  This is one of my husband's favorite meals.

1.5 lbs boneless, skinless chicken breasts
2 ribs celery, coarsely chopped
1 onion, coarsely chopped
8 large peeled carrots, each chopped into 3-4 pieces
12 oz mushrooms, halved (or quartered, if large)
1/4 cup flour
1/2 tsp garlic powder
1/2 tsp coarse black pepper
2 tbls olive oil
1 14 oz. can reduced-sodium chicken broth
1 cup white wine
1/2 cup half-and-half
1/2 tsp sea salt


Mix together flour, garlic powder, and pepper in a shallow bowl. Slice each chicken breast in half horizontally to make them thinner, then cut each of these halves into 2 or 3 large pieces.  Heat 1 tbls of the olive oil in a nonstick Dutch oven or stockpot over medium heat. Dredge the chicken pieces in the flour mixture, shaking off excess flour.  Reserve remaining flour mixture and set aside. 
When the oil is shimmering, add the chicken pieces, in 2 batches if necessary.  Cook on each side for 2-3 minutes until a light golden color; chicken will not be quite cooked through yet.  Do not brown chicken.  Remove chicken to plate. In same pot, heat remaining 1 tbls olive oil.  Add onion, celery, carrots, and mushrooms.  Saute over medium heat for 8-10 minutes, until onions are transparent and mushrooms have released their liquids.  Sprinkle the remaining flour mixture over the vegetables.  Stir well, and cook an additional 2-3 minutes, until flour is absorbed and veggie mix is thick and sticky.  Add broth and wine, and stir well.  Return chicken and any accumulated liquids to pot.  Increase heat to high, and bring mixture to a boil.  Reduce heat to low and cover pot with a tight-fitting lid.  Simmer until chicken is very tender, approximately 25 minutes.  Remove chicken from pot.  Increase heat to high, and return mixture to a boil.  Boil, uncovered, until mixture is reduced to approximately 2 cups, stirring frequently to prevent sticking. (No need to measure--just reduce the liquid; this should take about 5 minutes.)  Reduce heat to medium and stir in half-and-half and salt.  Return chicken to pot. Stir gently to heat through, and serve.


Serves 4-6